To develop a strong pair of arms, you need to work the main muscle groups. In terms of arm wrestling, these are your biceps, forearms, wrists, and fingers. Each of these contributes to power generation and reduces injury risk.
Whether you’re looking to come first or have fun, the arm wrestling workouts below are some of the best exercises. We also describe the arm anatomy, benefits of arm wrestling exercises, and safety tips to consider. Let’s take a look!
9 Arm Wrestling Exercises
These are the best arm wrestling workouts to perform:
- Wrist Roller.
- Dumbbell Upright Row.
- Dumbbell Hammer Curl.
- Dumbbell Finger Curl.
- Triceps Dip.
- Pull-Up.
- Dumbbell Bicep Curl.
- Barbell Military Press.
- Wrist Extension.
Each of these workouts for arm wrestling is designed to strengthen the primary muscles used for this activity.
9 Best Arm Wrestling Workout Exercises
The nine best workouts for arm wrestling below are presented in no particular order. Follow the form guide and tips to perform them correctly and safely.
Wrist Roller
The wrist roller offers a unique exercise challenge. It uses a rope attached to a handle at one end and a plate at the other. Your wrist flexors and extensors are the primary movers that rotate the handle.
What’s great about this exercise is that it’s easy to perform and can be done anywhere. Functionally, it develops grip strength and improves the wrist’s range of motion. Both of these are fundamental for arm wrestling.
How To Do
- Stand with your arms by your sides. Your hips should be facing forward with your feet hip-width apart.
- Grasp the wrist roller handle and extend your arms in front of you. The rope and weight should be hanging towards the ground.
- Move each wrist alternatively so the rope starts to wrap around the handle. One hand should loosen while the other tightens the grip. This simultaneous flexion and extension should allow the weight to come to the height of your arms.
- Pause briefly at the top position. Bring the weight back to the starting position by performing the opposite motions.
Tips
- Ensure you keep your arms straight in front of you. If you can’t do this, lower the weight.
- Each wrist movement should be controlled using the same tempo.
- Maintain a controlled breathing pattern throughout the movement.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Upright Row
The dumbbell upright row is a great strength-building row exercise. It involves bringing both dumbbells up to head height while keeping your hands close to your body.
The lateral deltoids function as the primary movers. Secondary movers include your biceps brachii, brachialis, and brachioradialis. These play a key role in the arm wrestling movement.
The dumbbell upright row is a unilateral movement meaning that it works each arm separately. Performing unilateral exercises can improve sporting performances that require similar single-arm movement patterns.
How To Do
- Stand with your feet shoulder-width apart. Your head should be facing forward with your arms by your sides.
- Take a pair of suitable dumbbells from a weight rack. Turn your arms so your palms are facing towards your thighs.
- Inhale and engage your core. Your chest should be up with a neutral back position.
- Exhale and lift the dumbbells by raising your elbows out to the sides. The dumbbells should stay close to your body.
- Pause at the top position once the dumbbells reach chest height. Your elbows should be higher than your wrists.
- Inhale and bring the dumbbells back to the starting position under control.
Tips
- Make sure you keep the dumbbell close to your body as you row.
- Keep your elbows high as you bring the dumbells up for targeted muscle activation.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–5 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Hammer Curl
The dumbbell hammer curl takes the normal bicep curl motion and performs it with a neutral grip. This means that your palms are facing each other when lifting.
The primary movers are your biceps long head, brachialis, and brachioradialis. Your biceps short head and wrist extensors perform accessory roles.
Because of the grip position and muscle activation, they have a few unique advantages. This includes improved grip strength and better arm strength and definition. Both of these can contribute to better arm wrestling performance.
How To Do
- Stand straight with your feet shoulder-width apart. Keep your hips and head facing forward throughout.
- Keeping your arms straight, hold a pair of dumbbells by your sides. Your palms should be facing toward your body.
- Inhale and engage your core. Exhale and curl the dumbbells towards your body by bending your elbows.
- Once they reach shoulder height, pause briefly at the top position.
- Inhale and bring the dumbbells back to the starting position under control.
Tips
- Make sure your elbows stay tucked into your body as you curl
- Your forearms should be the only movers. Curl the dumbbell up using an arc motion.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Dumbbell Finger Curl
The dumbbell finger curl uses a simple movement pattern with the dumbbells behind your back. By having the dumbbells resting on your fingers, you isolate your wrist extensors. The brachioradialis work as the secondary movers.
While it involves a small movement pattern, it works some of the key muscles involved in arm wrestling. Alongside this, it improves muscular endurance and grip strength, two key components of arm wrestling.
How To Do
- Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing behind you.
- Bring your arms behind you so that the dumbbells come behind your back. Roll the dumbbells down to your fingers. This is the correct starting position.
- Bring the dumbbells up by curling your fingers towards your palms. Ensure a slow, controlled movement.
- Keep your shoulder blades back with a neutral back position.
- Pause briefly at the top position. Slowly bring the dumbbells back to the starting position by extending your fingers. Keep a tight grip throughout.
Tips
- Keep the dumbbells on your fingers for targeted activation.
- Your arms should be nearly behind your back throughout the movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 5–8 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 4–6 (Explosive) |
Triceps Dip
Triceps dips use a compound functional movement pattern that challenges multiple muscle groups. Because of this, tricep dips are great for developing upper body strength and power. They’re included in most triceps workouts for these reasons.
The primary movers are the triceps brachii, with all three heads being worked. Secondary movers include the abdominal heads, anterior deltoids, and upper trapezius. Triceps dips work improve pressing strength, and can be easily adapted according to your ability level.
How To Do
- Stand directly in front of a tricep dip bar. Step onto the raised platform or box and hold the parallel bars with an overhand grip. You should be facing the dip machine.
- With your arms extended, step off the raised platform so your feet are dangling.
- Bring your chest up and keep your head facing forward. This is the starting position.
- Inhale and engage your core. Exhale and flex your elbows to lower your body down. Keep them tucked into your sides.
- Pause briefly when your arms are parallel to the floor. Inhale and extend your elbows to come to the starting position.
Tips
- Keep your chest up and head facing forward to target the primary movers.
- Use a raised surface to step into the dip to maintain balance.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 5 | 5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Pull-Up
Pull-ups use a simple compound movement pattern that involves pulling your body above a bar. Despite their simplicity, they offer a host of useful functional benefits. These include better upper body strength, improved functional movement patterns, and good posture.
While the primary movers are the lats and traps, the biceps are worked as secondary movers when flexing the elbows. As the main movers during arm wrestling, this helps to build strength and power. Other secondary movers include the posterior deltoids, brachialis, wrist flexors, and wrist extensors.
How To Do
- Stand in front of a suitable pull-up bar. It should be higher than your body so your legs can dangle.
- Step onto a raised platform. Grasp the bar with a pronated grip, palms facing down. Your hands should be slightly wider than shoulder width.
- Inhale and engage your core. Keep your chest up with your head facing forwards.
- Bring your shoulders down to open your chest. Exhale and pull your body up to the bar by flexing your elbows.
- Pause briefly at the top position once your chin is above the bar. Inhale and slowly lower your body back to the starting position.
Tips
- Retract your shoulder blades before pulling to maintain a stable body position.
- Avoid sudden movements to keep balance as you pull.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 5 | 3–5 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Bicep Curl
The dumbbell bicep curl is a traditional bicep exercise that uses a simple curling movement pattern. All you need is yourself and a pair of dumbbells. Curl the weights while keeping your elbows still and repeat.
Alongside working both biceps heads, the wrist extensors and wrist flexors function as secondary movers. Easy of these muscle groups are heavily involved in arm wrestling.
Dumbbell bicep curls help build muscle and strength in important arm wrestling muscle groups. They are easy to perform and program into several different exercise routines.
How To Do
- Stand with your feet shoulder-width apart. Hold a pair of dumbbells at your sides. Your hips should be facing directly forward.
- Rotate your palms so they’re facing in front of you. Inhale and engage your core.
- Exhale and curl both dumbbells up to shoulder height by bending your elbows. Keep them still and tucked into your sides.
- Ensure your chest is up with your head facing forward throughout the movement.
- Pause briefly at the top position. Inhale and bring them back to the starting position under control.
Tips
- Keep your hips facing directly forward throughout. Avoid twisting your torso.
- Squeeze your biceps at the top of the movement to improve muscle activation.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Barbell Military Press
The barbell military press is another exercise that uses a simple but effective movement pattern. With a split stance, you press a loaded barbell above your head and repeat. With a low initial learning curve, it can be used to improve strength in a large variety of athletic populations.
Your deltoid heads work as the primary movers. Secondary movers include the triceps, trapezius, and erector spinae. While these muscles are used in arm wrestling to a lesser extent, they still make meaningful contributions.
As a functional pressing movement, the barbell military press is great for improving upper body strength and shoulder mobility. Because of these points, it’s worth including in your arm wrestling workout.
How To Do
- Set up a loaded barbell on the J-hooks of a squat rack or power rack. It should be around shoulder height.
- Grasp the barbell with a shoulder-width grip. Bring your elbows forward until they’re under your wrists.
- Inhale and engage your core. Unrack the barbell and take a step back. Keep your elbows tucked in at all times.
- Adopt a narrow split-stance foot position. Exhale and press the barbell, keeping your chest up and head neutral. Press until your arms are close to fully extended.
- Pause briefly at the top position. Inhale and bring the barbell back to the starting position under control.
Tips
- Avoid fully locking your elbows at the top of the movement to maintain exercise tension.
- Don’t bring your head forward when pressing. This ensures a straight bar path.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Wrist Extension
The wrist extension is a subtle bodyweight exercise that involves moving the wrist while your elbows are flexed. It requires no equipment, can be performed anywhere, and works a small but important muscle group — the wrist extensors.
Including wrist extensions at the end of your arm wrestling workout provides a useful finisher exercise. It helps to improve wrist range of motion and grip strength, two things that are useful for arm wrestling.
Alongside the wrist extensors, it works the brachioradialis. These are muscles in your forearms that help with grip strength. These can be done alongside specific forearm dumbbell exercises.
How To Do
- Stand with your feet hip-width apart with your arms by your sides. Bring one arm up so your forearm is parallel to the ground. Your arm should be at a right angle.
- Keeping your arm stable, Extend your wrist to lift it upwards. Your palm should be facing downwards throughout.
- Pause briefly at the top position. Gradually lower your hand back to the starting position under control. Maintain a normal breathing pattern throughout.
- Your forearm should stay still with your elbow bent at a right angle throughout the movement.
- Switch to the opposite arm after the stated amount of repetitions.
Tips
- Keep your elbow at a 90-degree angle throughout. This ensures targeted muscle activation.
- Maintain a controlled wrist movement as you extend and bring it back to the starting position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 6–8 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 4–6 (Explosive) |
Anatomy Of The Arms
The arm can be divided into two main parts — the upper arm and the lower arm.
The upper arm consists of the biceps and tricep muscles. The lower arm consists of the forearm muscles, wrists muscles, and fingers. While there are more muscles, these are the main ones to focus on when it comes to arm wrestling.
The biceps brachii consist of two main muscle heads — the biceps short head and the biceps long head. These primarily function to flex the elbows. They also help to stabilize the forearms.
The forearm muscles can be divided into anterior or front and posterior or back compartments. The anterior muscles control flexion while the posterior muscles control extension. The main muscles to focus on include the brachioradialis, supination, pronator teres, and pronator quadratus.
In terms of the wrist muscles, the main ones to focus on are the wrist flexors and wrist extensors. While the wrist flexors control wrist flexion, the wrist extensors control wrist extension. As you arm wrestle, they both function to maintain a stable wrist position as you push against the opponent’s hand.
Alongside the exercises above, bicep and tricep workouts can be performed. These provide targeted isolation for these upper arm muscles.
Benefits Of Arm Wrestling Exercises
Arm wrestling exercises offer several functional benefits that you should be aware of. We’ve discussed the main three below.
Increased Arm And Grip Strength
A progressive loss in muscle strength begins around the age of 40. This is estimated to be at approximately 10%–15% per decade. Above 70, this rate drastically increases.
Arm strength is primarily determined by the technique and function of the large muscle groups. The biceps make a vital contribution to pulling movements and are the primary movers in anything that involves elbow flexion.
Performing the arm wrestling exercises above is therefore great to increase arm strength. They work many of the large muscle groups responsible for arm strength.
Most of the exercises above work the forearms, wrists, and fingers. Some of them specifically target the wrists and fingers as smaller muscle groups. Each of these plays an important role in overall grip strength.
Therefore, the arm wrestling workouts are great for improving grip strength. As a vital component of lifting performance, the role of grip strength should not be overlooked. Alongside this, it has recently been identified as a key determinant of health.
Better Wrist Stability
The wrists are highly complex body parts made up of several joints and muscles. They are responsible for positioning the hands to facilitate movement. When they function normally, they’re able to tolerate heavy loads to lift, carry, and push.
The arm wrestling workouts above work the forearm muscles, wrist muscles, and fingers. Each of these contributes to good wrist stability.
Over time, better wrist stability may help to improve general movement and performance, This can translate into better movement, reduced wrist pain, and increased grip strength.
Injury Prevention
When thinking about injury and the ways to prevent it, most people tend to focus on the large muscle groups. The thinking behind it is that they are bigger so must have the biggest contribution to injury risk. Improving muscle strength and function through resistance training is well-known to reduce injury risk.
However, the smaller muscle groups that act as secondary movers play large but often unnoticed roles during movement and exercise. One of their important functions is helping the primary movers, allowing efficient movement patterns to reduce the risk of injury.
The arm wrestling exercises above work a lot of these. Alongside function, they develop grip strength. Because of this, they can play a key role in the improvement of wrist function and pain reduction.
Safety Tips For Arm Wrestling Workouts
- Ensure you perform a suitable warm-up before the arm wrestling workout. This should consist of dynamic stretches that work the primary movers and an aerobic pulse raiser. This helps to increase muscle temperature and loosen joints, lowering injury risk.
- Perform a cool down following the arm wrestling workout. This should consist of some static stretches and a pulse-lowering aerobic exercise bout. Doing this can help to reduce injury risk and muscle soreness following a session.
- Ensure you manage volume appropriately when doing the arm wrestling workouts. There should be at least 48-72 hours between sessions. This allows for sufficient muscle recovery to reduce injury risk.
Conclusion
Each of the exercises above works the primary movers involved in arm wrestling. These include the biceps brachii, forearms, wrists, and fingers. Whether competition or doing it for fun, program the workout below as part of your training.
To avoid injury, ensure you use the safety tips above and follow the form guides. This ensures targeted muscle activation and reduces injury risk. Have a go at them and let us know what you think!
Frequently Asked Questions
Each of the exercises above helps with arm wrestling for different reasons. Each of them helps to build strength in the main movers. Exercise examples include the wrist roller, dumbbell upright row, and dumbbell hammer curl.
The main muscle used in arm wrestling is the biceps brachii. This consists of the biceps short head and the biceps long head. Other contributing muscles include the wrist flexors, wrist extensors, and forearms.
Arm wrestling places a large amount of stress on your arms. When done incorrectly, this can lead to potential injury. Ensure you arm wrestle using the correct form to avoid this.
The biceps brachii are the primary muscles used in arm wrestling. Therefore, they are regarded as the most important muscle group for some people. However, the forearms are also important and need to be considered for overall strength development.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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