How to Get Stronger For Arm Wrestling

Arm wrestling has been a way of displaying manly strength for a long time now. It doesn’t matter who you are, you are bound to get challenged to an arm-wrestling match at one point in your life. Therefore, it is necessary to at least be prepared for such a challenge whenever it comes your way.

The interesting thing about dominating in this kind of sport is that victory is not necessarily about your general body size. Shaquille O’Neal will be able to tell you a thing or two about that after he was defeated by Devon Larratt. Rather, the key to winning is to develop your forearm strength.

You will require the use of some pieces of equipment to build your forearm strength. You can go to GripStrength for information on the kind of equipment you can use for such a purpose. Apart from having the right equipment, you need to have the right exercise routine to enable you to build arm strength.

Therefore, in this article, we will provide you with exercise routines that will help you to get stronger for arm wrestling.

Let’s get started…

1. Cupping

This exercise also known as wrist flexion has been described by some as arm wrestling’s ace for forearm exercises. How is it done?

To carry this out, you will have to bend your wrist inside. While doing this, you will do your best to ensure that your fingers are touching your wrists inside part. Although you should try as much as your flexibility allows; however, isn’t a must that your fingers actually touch your wrists. But you need to make the strength push from the fingertips; hence, all parts of the wrist and fingers must experience the tension.

This exercise is great for improving the hook technique that is used in arm wrestling. The hook technique involves wrist-bending which allows you to cause your opponent’s bicep to become opened in a way that makes them lose their leverage.

The number of reps you should perform with this workout ranges from 25 – 50 reps per set.

After getting used to the routine, if you want to make it more challenging, you can get a PVC pipe of 3 inches and then wrap it in sandpaper. The sandpaper is useful to stop slippage of the pipe while you work out. After wrapping it with sandpaper, tie a belt twice around the PVC pipe, but leave some room that you will use as a handle where you can put in your hand. Then using your hand that isn’t involved, bind a nylon strap around your hand that is involved.

Once you have done that, flex your wrist with the hand that has the pipe while your other hand pulls the other way in a bid to generate resistance.

2. Standing Cable Wrist Curls

The cable machine is very popular. But did you know that you can use it to build up your forearm for arm wrestling? Well, let’s show you how…

To get this done, you will need to face the machine and try to replicate a posture when at an arm-wrestling table. You will then grab hold of the rotating handles, which you follow up by performing wrist curls while maintaining arm wrestling posture. Check this guide for simple wrist curls exercises you can use to build up your forearm.

For maximum effect, tilt and cup your wrists and curl the rotating handles slowly. The number of reps recommended per set is 25 – 50 reps.

3. Pronation Forearm Flex

To perform this workout, you need to sit first, and then have your arm fully stretched out with your palm facing upwards. Then, have a belt wrapped around your choice hand. You can choose to add a weight plate let’s say about 10 pounds at the belt’s end.

Once that is done, lift the weight but ensure that you are twisting your hand in a counterclockwise manner. You are required to twist it until there is flex in your pronator teres muscle. Visit https://en.wikipedia.org/wiki/Pronator_teres_muscle to learn more about the pronator teres muscle.

This exercise should be done for 25 – 50 reps per set and will help in building resistance as well as improving the top roll technique. The top roll technique involves dropping your hip under the wrestling table while pronating your wrist. This action will cause you to create the leverage needed to defeat your opponent.

4. Pullups with Wrist Involvement 

The pullup is a staple exercise, but for an arm wrestler, you need to add some adjustments by involving your wrist in the action. When you pull yourself up, cup your wrist inwards on the pullup bar. You are to repeat it as many reps as you can.

This exercise is for those who are already proficient with the basic pullup routine. If you are not, simply focus on the basic routine and work your way to this variation.

Conclusion 

Getting stronger for arm wrestling can be achieved if you put in the work required. Thankfully, with the exercises we have shared above, you are well on your way to becoming a great arm wrestler.