So, you want to crush it in arm wrestling, huh?
Well, let us tell you, arm wrestling isn’t just about big biceps. It’s about having strong wrists, solid grip strength, and tough arms that can hold their ground.
And guess what? You don’t need fancy gym machines or heavy weights to train for it.
All you need is a simple resistance band.
Yup, that stretchy band can help build strength and power for arm wrestling.
Let’s talk about some fun and super-effective resistance band arm wrestling workouts you can do right at home:
Resistance Band Workouts For Arm Wrestling
Listed below are some of the best arm wrestling exercises you can do using resistance bands:
1. Wrist Curls with Resistance Bands
Wrist curls strengthen the forearm flexor muscles, which are crucial for gripping and holding in arm wrestling.
They help improve wrist stability and overall grip strength.
How to Do It:
- Sit on a chair and hold the resistance band securely with one hand.
- Step on the other end of the band with your foot to create tension.
- Place your forearm on your thigh, with your wrist hanging over the edge and palm facing up.
- Curl your wrist upward, squeezing at the top.
2. Reverse Wrist Curls with Resistance Bands
Reverse wrist curls target the forearm extensor muscles.
These muscles balance wrist strength and prevent injuries while supporting grip and wrist stability during arm wrestling.
How to Do It:
- Sit on a chair and hold the resistance band with your palm facing down.
- Step on the other end of the band to create tension.
- Place your forearm on your thigh, with your wrist hanging over the edge.
- Pull your wrist upward against the band’s resistance.
3. Band Hammer Curls
Band hammer curls strengthen the brachialis muscle, located between the biceps and triceps.
This resistance band arm wrestling workout helps build arm power and endurance, critical for arm wrestling force.
How to Do It:
- Stand with both feet on the resistance band for stability.
- Hold the band handles (or ends) with palms facing your body.
- Keep your elbows close to your sides and curl the band upward.
- Slowly lower your hands back to the starting position. Repeat for 10–15 reps.
4. Band Tricep Extensions
Tricep extensions build strength in the triceps, which are key for pushing and maintaining a locked arm position during arm wrestling.
How to Do It:
- Step on one end of the resistance band and hold the other end with your hand.
- Lift your arm above your head, bending your elbow so your hand is behind your head.
- Straighten your arm upward, fully extending it.
- Slowly lower it back down. Repeat for 10–15 reps on each arm.
5. Isometric Holds with Bands
Isometric holds develop static strength and endurance in the arm and grip, essential for holding opponents in a locked position during arm wrestling matches.
How to Do It:
- Wrap the resistance band around a sturdy object or loop it under your foot.
- Hold the band in a position similar to how you’d grip during arm wrestling.
- Pull the band to create tension and hold your arm in that position for 10–20 seconds.
- Rest briefly and repeat 3–5 times.
6. Band Pull-Apart
Band pull-aparts strengthen the rear delts, traps, and stabilizer muscles in your shoulders.
This helps maintain shoulder stability and control, reducing the risk of injuries while arm wrestling.
How to Do It:
- Hold the resistance band with both hands, keeping your arms straight in front of you.
- Slowly pull the band outward until your arms are fully extended to your sides.
- Control the band as you return to the starting position. Repeat for 10–15 reps.
Wind Up
Did you like these simple resistance band workouts for arm wrestling?
You can do these anywhere, like at home, in the park, or even while watching TV.
These exercises don’t just make you stronger, they help you stay steady and controlled during a match.
By the way, have you tried other arm wrestling equipment?
