What muscles do you exercise for arm wrestling? (5 Main Questions Answered)

Discover the Surprising Muscles You Need to Train for Arm Wrestling – Get the Edge on Your Opponents!

To prepare for arm wrestling, you should focus on exercises that target the biceps, forearms, shoulders, triceps, chest, lats, core, grip strength, and wrist flexion. This can include bicep curl exercises, forearm strengthening exercises, shoulder press workouts, triceps extension movements, chest flys training, lat pulldowns routines, core strength drills, grip strength activities, and wrist flexion exercises.

Contents

What Bicep Curl Exercises Should You Do for Arm Wrestling?

To improve your arm wrestling skills, you should focus on strengthening your biceps and increasing your arm strength. Exercises that can help you do this include hammer curls, alternating dumbbell curls, barbell curls, concentration curls, preacher curls, incline dumbbell curls, cable hammer curl, reverse barbell curl, spider curl, Zottman curl, and cable preacher curl.

To win at arm wrestling, you should focus on strengthening your triceps muscles and improving your arm strength, grip strength, and overall arm endurance. Some of the best triceps extension movements to help you win at arm wrestling include overhead extensions, seated dips, close-grip bench press, pushdowns, kickbacks, skull crushers, tricep pushups, reverse curls, barbell curls, cable pulldowns, and lying tricep extensions.

Lat pulldowns are an effective exercise for strengthening the arms and increasing grip strength, which are both important for arm wrestling. To prepare for an arm wrestling competition, a good lat pulldown routine should target the biceps and triceps, as well as incorporate isometric holds, high-intensity interval training (HIIT), resistance bands exercises, plyometrics drills, dynamic stretching routines, core strengthening exercises, rotator cuff exercises, flexibility training, balance and coordination drills. This type of routine will help build muscle mass and improve technique, both of which are essential for success in arm wrestling.

Grip strength activities that will give you an edge in a game of arm wrestling include hand grip exercises, forearm muscles exercises such as wrist curls and finger rolls, plate pinch holds, towel pull-ups, barbell rows, deadlifts, farmer’s walks, rope climbs, grip squeezes, pull-up hangs, hanging leg raises, and plate twists.

Mistake: Arm wrestling only works the biceps.

Correct Viewpoint: Arm wrestling actually engages a variety of muscles in the arms, shoulders, and back. The primary muscles used are the biceps, triceps, deltoids (shoulders), trapezius (upper back), and forearm flexors/extensors.
Mistake: You don’t need to train your core for arm wrestling.

Correct Viewpoint: A strong core is essential for arm wrestling as it helps stabilize your body during the match and provides power when pushing against an opponent’s arm. Core exercises such as planks, sit-ups, Russian twists can help strengthen these muscles which will improve performance in arm wrestling matches.