Arm wrestling looks simple. Two people lock hands, push, and one gets slammed to the pad.
But if you’ve ever sat down at a table against someone strong, you know it’s not just about “having big arms.” It’s about muscle coordination, leverage, and raw tendon strength.
So, what muscles are used in arm wrestling? The answer: a lot more than you think.
From your fingers down to your core, arm wrestling is a full-body fight disguised as an arm battle.
Let’s break it down muscle by muscle and see how you can train smarter.
Full List of Muscles Used in Arm Wrestling
Here’s the breakdown in one place:
- Forearms: Wrist flexors, wrist extensors, pronator teres, supinator, brachioradialis, finger flexors
- Biceps & Brachialis: Main pulling muscles for elbow flexion
- Triceps: Stabilizers and defensive strength
- Shoulders: Deltoids and rotator cuff for side pressure
- Back: Lats, traps, rhomboids for pulling power
- Core: Abs and obliques for stability and torque
It’s not just about “arm strength.” It’s about the chain of muscles working together.
Forearm Muscles Used in Arm Wrestling
If there’s one area that decides a match, it’s your forearms. Think of them as the steering wheel of the match. If you control the hand and wrist, you control everything.
The wrist flexors and wrist extensors keep your wrist solid, stopping your opponent from bending you back.
Your brachioradialis, that ropey muscle that pops when you do hammer curls, gives you drag power and stabilizes your arm.
Then you’ve got the rotation team:
- Pronator teres helps you roll your palm down (top roll move).
- Supinator helps you roll palm up (hook move).
If your pronation is weak, a top roller will peel your fingers open like a soda can. If your supination is weak, you’ll never stay tight in a hook.
Biceps and Brachialis Are The Pulling Engine
Yes, the biceps brachii gets all the spotlight, and for good reason, it flexes the elbow and pulls your opponent toward you.
But the brachialis is the sneaky powerhouse underneath. It’s often stronger than the biceps when it comes to raw pulling strength.
When you drag your opponent in, those two muscles are firing hard. Want to hold center table or reel someone toward you? These are your guys.
And don’t forget the triceps. They’re not flashy in arm wrestling, but they help stabilize and push back in defensive spots. When someone’s got you on the ropes, your triceps help you stop your arm from collapsing.
Shoulders Muscles Used in Arm Wrestling
Arm wrestlers love to talk about side pressure, and that power comes straight from your shoulders.
The deltoids and rotator cuff muscles act like shock absorbers and stabilizers. They keep your arm from buckling and allow you to push sideways across the table.
If your shoulders are weak, your arm won’t hold its line.
That’s why a lot of elite pullers spend time building shoulder stability because it’s what lets them apply constant pressure without blowing out their arm.
Back Muscles Used in Arm Wrestling
Here’s something casual fans miss: the back is massive in arm wrestling.
Your lats give you back pressure. Think of it like doing a one-arm row, you’re pulling your opponent toward your chest. Your traps and rhomboids stabilize your shoulder blades so you can hold position without burning out.
If you’ve ever seen an arm wrestler “sink” their arm back and slowly drag their opponent in, that’s pure lat power at work.
Core Muscles Used in Arm Wrestling
Your arm doesn’t work in isolation. It’s connected to your body, and your core keeps everything locked in place.
Strong abs and obliques let you twist, lean, and transfer energy from your torso into your arm.
Ever watch guys like Devon Larratt or John Brzenk? They’re constantly shifting their body, using their core to add extra force. Without a strong midsection, all that potential leaks away.
How to Train Your Muscles the Right Way
You can hit curls, rows, and presses at the gym all day long, but here’s the truth: arm wrestling strength is specific.
- You need to train pronation (rolling your wrist down).
- You need to train supination (rolling palm up).
- You need cupping strength to crush an opponent’s hand.
- You need side pressure drills for shoulder dominance.
- You need back pressure training to drag and control.
This isn’t about bodybuilding. It’s about table strength.
Why the Gripzilla Arm Wrestling Essential Kit Works?
Most gym gear doesn’t hit these angles. That’s why serious arm wrestlers use specialized tools.
The Gripzilla Arm Wrestling Essential Kit gives you exactly what you need to train those movements:
- 30 mm grip for wrist and crushing power
- 60 mm grip for thick-bar and open-hand strength
- Cone grip to build rising power and back pressure
- Oval grip to master cupping and hooks
- L-handle with strap for killer pronation
Hook it up to cables or resistance bands, and you’re not just lifting weights, you’re training the actual moves you’ll use on the table.
That’s what separates gym-strong from table-strong.
Wrapping Up
So, what muscles are used in arm wrestling? Pretty much your whole upper body, but especially your forearms, biceps, shoulders, back, and core.
These muscles don’t just work individually. They work in a chain, and when one link is weak, the whole setup collapses.
If you’re serious about getting stronger at the table, train those muscles the right way. Don’t just curl and hope for the best. Train like an arm wrestler.
And if you want the edge, the Gripzilla Arm Wrestling Essential Kit is the shortcut. It turns your gym time into table-ready power.
When the ref says “Go,” you’ll feel the difference.
By the way, do you know how to fix arm pain after arm wrestling?
