Trying These 3 Exercises Will Help You To Start Your Arm Wrestling Journey

Starting arm wrestling has been one of the most thrilling and toughest choices I’ve ever made. Arm wrestling isn’t just about being strong; it also involves technique, speed, and strategy. If you’re thinking about trying this sport, or if you’re already involved, here are three key exercises that made a big difference for me. They helped me develop the strength and endurance needed to compete and win.

1. Wrist Curls

Wrist curls are super important if you want to get good at arm wrestling. Your wrist is a key part of the sport, giving you leverage and control. Strong, flexible wrists can really boost your performance.

wrist curl

How to Perform Wrist Curls:

Choose the Right Weight: Start with a light dumbbell if you’re new to this exercise. I began with a 5-10 pound dumbbell to focus on form.

Seated Position: Sit on a bench with your forearms resting on your thighs. Your palms should face upwards, and your wrists should extend just beyond your knees.

Curl Movement: Hold the dumbbell and curl your wrist upwards as far as possible. Ensure that only your wrist is moving; your forearm should remain stationary.

Controlled Motion: Lower the weight back down slowly. This eccentric phase (lowering) is as important as the concentric phase (lifting).

Also Check: What Muscles Are Used In Arm Wrestling?

I do 3 sets of 12-15 reps, ensuring to feel the contraction in my forearms and wrists. Over time, I’ve increased the weight gradually to keep challenging my muscles.

2. Pronator and Supinator Exercises

In arm wrestling, turning your forearm inward (pronation) and outward (supination) are important moves. Making these muscles stronger helps you control your opponent’s arm and can greatly improve your chances of winning.

Pronator Exercise:

Use a Resistance Band: Attach one end of a resistance band to a stationary object at waist height.

Grasp the Band: Hold the free end of the band with your hand, thumb pointing upwards.

Rotate Inwards: Rotate your forearm inward (pronation), pulling the band across your body.

Return Slowly: Slowly return to the starting position.

Supinator Exercise:

Opposite Movement: This time, start with your palm facing down.

Rotate Outwards: Rotate your forearm outward (supination), moving the band away from your body.

Controlled Return: Slowly return to the starting position.

I add these exercises to my workout by doing 3 sets of 10-12 repetitions for each move. This keeps the muscles that turn the forearm inward and outward equally strong, helping to prevent injuries and build overall muscle strength.

3. Pull-Ups

Pull-ups are a great exercise for building upper body strength needed for arm wrestling. They work several muscles, including the back, shoulders, and arms, which are all important for strong arm wrestling.

How to Perform Pull-Ups:

Find a Bar: Use a sturdy pull-up bar. I started with an overhand grip, slightly wider than shoulder-width apart.

Engage Your Core: Keep your body straight and engage your core muscles. This helps in maintaining good form.

Pull-Up Motion: Pull your body upwards until your chin clears the bar. Focus on using your back and arm muscles.

Controlled Descent: Lower yourself back down in a controlled manner. Avoid dropping quickly to reduce the risk of injury.

At first, I could only do a few pull-ups, but being consistent helped. I did 3 sets of as many as I could with good form and slowly increased the number over time.


Starting your arm wrestling journey takes commitment and the right training plan. Three key exercises – wrist curls, turning your forearm inward and outward, and pull-ups – are essential for a good arm wrestling workout. They’ve helped me build the strength, stamina, and muscle control I need to succeed in the sport. Remember, keep at it regularly, and pushing yourself a bit more each time will pay off. So, get those weights, head to the gym, and train like a champ!

Leave a Comment