How to Train for an Arm Wrestling Match

There are only three basic moves in arm wrestling, however you must acquire the proper strength to perform them well. While practicing these basic moves is key, you must also train and exercise the muscles needed to be a dominant arm wrestler. So get training and come out on top in your next arm wrestling match.

Things You'll Need

  • Sledgehammer
  • Hand grippers (100 lbs. of pressure or above)
  • Heavy dumbbell
  • 2 small hand towels
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Instructions

    • 1

      "Walk" your fingers, by holding a sledgehammer with the weight facing down and your hands at the top. Hold the handle of the sledgehammer between the four straight fingers of your left and right hands, not using your thumbs. Carefully grip the handle with your top two fingers and walk your fingers down the handle until you reach the weight, and come back up again. This exercise will greatly increase finger strength and control, and is perfect for arm wrestlers with the disadvantage of having small hands.

    • 2

      Exercise your hands with a pair of grippers, which you can purchase in any sporting goods store. Try to find a pair of grippers that offers above 100 lbs. of resistance. Most grippers will only offer between 10 and 50 lbs., which is not enough for arm wrestling training. A strong grip may be the most important element in a successful match.

    • 3

      Strengthen your wrists and forearms by performing lever lifts with a heavy dumbbell. Stand straight and lift the weight slowly, only pivoting at the wrist and not lifting with your arm. Alternate, lifting to the front and to the back.

    • 4

      Perform towel pull-ups by placing two small towels shoulder length apart over a pull-up bar. Grip the portion of the towels that hangs over the bar with your palms facing one another, and perform pull-ups. This exercise will strengthen your wrists, lats and biceps with more success than traditional pull-ups.

    • 5

      Gain the back pressure strength necessary to execute a toproll, with two variations of dumbbell hammer curls. The first is the standard hammer curl in which you simply lift and lower a dumbbell slowly at a 90 degree angle, while standing straight. In the partial preacher curl variation, rest your elbow on a table or steady surface and limit the range of motion. Begin with your arm just below arm wrestling level, and raise to just above arm wrestling level, and repeat.