How to Be a Better Arm Wrestler

Like any sport, becoming a better arm wrestler requires patience and dedication. You will need to strengthen the muscles in your arm while enhancing your endurance. In addition to strength, arm wrestling is largely about leverage and strategy. Learning specific moves will help you defeat an opponent while improving your athletic and wrestling abilities.

Things You'll Need

  • Two 10-pound weights
  • Sledgehammer or Hammer Bar
  • High practice table
Show More

Instructions

    • 1

      Perform wrist curls by holding a weight in each hand and alternately bending your wrists backward and forward. Perform 50 daily repetitions of each motion with each hand for optimal wrist strength, beginning with 10-pound weights and increasing the weight gradually.

    • 2

      Grasp a lever with a weighted end, such as a sledgehammer or a commercial weight called the Hammer Bar. Lift the weight by the lever, pivoting your wrist rather than moving your arm. Perform as many repetitions of this exercise as you can comfortably complete on a daily basis.

    • 3

      Position yourself at a high table where you can practice standing up, as a standing position increases the leverage you exert over your opponent. Perfect your stance by standing with your right foot forward if you are right-handed and your left foot forward if you are left-handed. Keep your body close to the table so that your arm remains close to your chest for maximum power.

    • 4

      Bend your wrist forward during a match to give yourself additional leverage and an instant advantage. This will force your opponent to push your arm down to defeat you, which is much more strenuous than your task of pulling his arm to the table. Employing this wrist position from the beginning of a match can help you win by using strategy.