Workouts for arm wrestling help to build up strength in the forearms, wrists, biceps, triceps. Best arm wrestling workouts 1. Hammer Curls
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Looking for the ultimate workouts for arm wrestling to easily defeat your opponents? Mastering this sport is challenging. The best workouts for arm wrestling can help you succeed.
Workouts for arm wrestling strengthen your fingers, hands, arms, and other body parts. Read on to learn how to workout for arm wrestling with proven tips. Then, start your training with the best arm wrestling workout routine with step by step instructions.
How do you win an arm wrestling match? The two main factors involved are muscle fitness and arm wrestling technique. [1] Arm wrestling may appear to be a trial of strength between two competitors, on its surface. But to succeed, you need both of the elements. Start with learning how to workout for arm wrestling.
Arm wrestling mainly uses the muscles of the chest and upper body. Four muscles are primarily used in arm wrestling: Biceps brachii, Pronator teres, Pectoralis major and Flexor carpi ulnaris. Other muscles such as the deltoid, Latissimus dorsii and Triceps brachii are also used. [2]
What muscle is most important for arm wrestling? The biceps and triceps are primarily responsible for the flexing and rotating of the arm. If you want to win, arm wrestling workouts to train these muscles are essential. By doing workouts for arm wrestling regularly, you’ll gain greater strength, stamina, and endurance. This happens over time as you develop and tone the muscles in the upper arm and forearm.
Training is important but technique matters to avoid injury and risk of a broken bone. [3] The humerus bone is the most commonly broken bone during arm wrestling. [4] Use proper form during workouts for arm wrestling to avoid injuries in between matches. [5] If you are at risk of fracture or injury, consult with a doctor prior to starting any workout.
Make sure to always use proper technique during matches. Avoid the ‘break arm position’ by keeping your arm in line with your shoulder in front of your chest. [6] You need to make sure that your body is properly positioned. This can make a huge difference allowing you to beat opponents who are stronger than you.
How do you workout for arm wrestling? Focus on improving your strength in your forearms, wrists, biceps, and triceps. The bulk of the strength for arm wrestling movements come from the arm muscles. The muscles in the forearm (forearm flexors and extensors) are where you need to develop power.
Do arm wrestling workouts that combine exercises like weight lifting, pull-ups, and pushups. For better results, split your workouts into the following:
How often should you train arm wrestling? Start with the basic number of reps and work your way up to high reps. You can get to the point of doing sets of 50 reps. Always challenge yourself during your workouts. Workout frequency also depends on your recovery, which is why nutrition is also important.
Make sure periodically assess your training, ideally after 6 months. This will allow you to track whether you are making gains and winning matches. With a consistent arm wrestling workout regime, you should start seeing results soon.
Some of the best tools for arm wrestling training are resistance bands, rolling handles, and thick grip curl bars. They are the pieces of equipment that allow you to effectively train your arms and wrists. You should also invest in weight lifting equipment or work out at the gym.
To help you get started, here are the 7 best workouts for arm wrestling to try:
What it does: This exercise primarily targets the biceps and forearm muscles. It reinforces a stronger grip which is needed to win in an arm wrestling match.
Here’s how to do it:
How many reps: 3 X 10-12 reps
What it does: This exercise primarily targets the forearm. By adding weight to your body, you increase the intensity of your arm wrestling workout routine. It helps to increase the resistance and challenge to your grip strength training.
Here’s how to do it:
How many reps: 3 X 20-30 second holds
What it does: Exercises with Fat Gripz for arm wrestling target the forearm and hand muscles. It helps to build strength, which is essential for maintaining a strong grip during an arm wrestling match. Fat Gripz attachments increase resistance. [7]
Here’s how to do it:
How many reps: 3 X 10-12 reps
What it does: This exercise primarily targets the triceps muscles. It helps to build strength and size in the triceps, which is critical for maintaining a stable arm position during an arm wrestling match.
Here’s how to do it:
How many reps: 3 X 10-15 reps
What it does: This exercise primarily targets the triceps muscles. It helps to build strength and endurance in the triceps. This is critical for maintaining a stable arm position during a match.
Here’s how to do it:
How many reps: 3 X 10-15 reps
What it does: This exercise primarily targets the forearm muscles. Strong forearms are essential to maintain a firm grip and apply force during arm wrestling. [8]
Here’s how to do it:
How many reps: 3 X 10-15 reps
What it does: This exercise primarily targets the biceps muscles of the arm. It helps to build muscle mass and strength in the upper arm, [9] which is crucial for arm wrestling.
Here’s how to do it:
How many reps: 3 X 8-12 reps
The key to winning at arm wrestling is to pick your matches. To become a top opponent, you need to train hard.
If you want to become part of the winner’s circle in arm wrestling, you have to hit the gym. Understand your own physical characteristics [10] to choose the best workout for arm wrestling. This is how you can maximize your training workouts.
Becoming unstoppable starts with workouts for arm wrestling along with nutrition that builds your body. Satia offers the complete nutrition you need to go further in your workouts. Start your no-risk trial now.
References:
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