7 Killer Arm Workouts For Rugby Players To Seriously Dominate The Pitch

If you're a rugby player looking to step up your game, you know that strength and agility are the keys to success on the field.

While a killer tackle and swift footwork are crucial, let's not overlook the powerhouse that is your upper body. That's right, we're talking about those guns – your arms.

Having powerful arms can make all the difference in the scrum or breaking through the defensive line.

That’s why we have brought some of the most result-driven arm workouts for rugby players.

Let's get those biceps, triceps, and shoulders ready to dominate the rugby pitch:

Best Arm Workouts For Rugby Players

Listed below is a list of arm-bulker rugby workouts:

1.      Gripzilla Tornado

Gripzilla Tornado's dynamic curling motion strengthens the hands and forearms and significantly enhances a rugby player's grip strength.

The robust grip developed through this exercise is instrumental in ball control, enabling players to navigate the field better and resist opponents' attempts to dispossess them.

 Additionally, the emphasis on controlled movements promotes forearm muscle endurance, ensuring sustained performance during the intense physical demands of a rugby match.

Step-By-Step Guide:

• Hold Gripzilla Tornado firmly, position roller at the bottom.
• Set adjustable resistance for your strength level. Stand upright, extend arms, and curl Tornado upward.
• Flex wrists, contract forearm muscles, avoid jerky movements.
• Hold briefly at chest level, then reverse the motion slowly.
• Experiment with hand positions and personalize movements.
• Gradually increase resistance for steady strength development.

2.      Gripzilla Dynamo

Adjustable resistance takes center stage in the Gripzilla Dynamo arm workout, providing rugby players with a versatile and customizable training experience. The rotation of resistance knobs allows players to cater their workout to individual strength levels and fitness goals.

This adaptability is especially valuable for rugby players seeking targeted forearm muscle activation, as they can choose from various hand positions, including horizontal, vertical, or a 45-degree angle.

The dual-directional rotations offered by the Dynamo contribute to a comprehensive forearm workout, enhancing strength and flexibility.

Step-By-Step Guide:

• Adjust resistance on Gripzilla Dynamo by rotating knobs.
• Customize resistance for individual strength and fitness goals.
• Choose hand position (horizontal, vertical, 45-degree angle).
• Engage in dual-directional rotations for forearm muscle activation.
• Get creative with personalized movements targeting specific areas.
• Gradually progress by starting with comfortable resistance and increasing intensity.

3.      Turkish Get-Up

The Turkish Get-Up is a highly functional exercise that offers numerous benefits for rugby players.

It enhances full-body stability, particularly in the core and shoulder muscles, promoting better balance and coordination on the field.

This arm exercise for rugby players also engages the hips and legs, improving mobility and strength in these crucial areas.

The Turkish Get-Up is valuable for rugby players as it mimics the movements required during tackles, scrums, and agility plays, contributing to overall athleticism and injury prevention.

Step-By-Step Guide:

• Start lying on your back with a kettlebell in one hand, arm extended directly above your shoulder.
• Bend your knee on the same side as the kettlebell and place your foot flat on the ground.
• Use your free hand to prop yourself up onto your elbow.
• Lift your hip off the ground and slide your straight leg under your body.
• Place your knee on the ground, keeping your foot planted.
• Push through your planted foot and hand to lift your torso off the ground.
• Sweep your straight leg back, coming into a kneeling position.
• Stand up while keeping the kettlebell overhead.
• Reverse the movements to return to the starting position.

4.      Farmer's Walks

Farmer's Walks are a simple yet highly effective arm workout for rugby players.

This workout targets the muscles in the legs, back, shoulders, and grip strength. The intense grip required during the exercise is beneficial for securely holding onto opponents or grappling for possession of the ball.

Additionally, Farmer's Walks promote overall conditioning and cardiovascular endurance, crucial for the demanding nature of rugby matches.

The exercise helps rugby players build resilience and endurance, enabling them to perform consistently throughout the game.

Step-By-Step Guide:

• Stand between two heavy dumbbells or kettlebells on the ground.
• Bend at the hips and knees to grasp the handles with a neutral grip.
• Lift the weights by extending your hips and knees, keeping your back straight.
• Walk with the weights for a predetermined distance or time, maintaining an upright posture.

5.      Bench Press

The Bench Press is a staple in strength training, and for rugby players, it offers several key advantages.

This compound movement primarily targets the chest, shoulders, arms, and triceps, contributing to upper body strength essential for pushing opponents, fending off tackles, and maintaining control during scrums.

Developing a powerful chest and triceps through the Bench Press can enhance a player's ability to execute forceful tackles and assert dominance in physical aspects of the game.

Step-By-Step Guide:

• Lie on a flat bench with your feet flat on the ground.
• Grip the barbell with hands slightly wider than shoulder-width apart.
• Lower the barbell to your chest under control.
• Press the barbell back up to the starting position, fully extending your arms.

6.      Handstand Wall Walk

The Handstand Wall Walk is an excellent bodyweight arm exercise for rugby players looking to improve their upper body strength, shoulder stability, and core strength.

It challenges players to support their body weight upside down, targeting the deltoids, trapezius, and core muscles.

Additionally, the Handstand Wall Walk enhances overall body awareness, which can improve a player's agility and responsiveness during dynamic game situations.

Step-By-Step Guide:

• Start in a plank position with your feet against a wall.
• Walk your feet up the wall while walking your hands toward it, bringing your body into an inverted position.
• Continue walking your hands towards the wall until you're in a handstand.
• Walk your hands back towards the wall to return to the starting position.

7.      Bent-Over Rows

Bent-Over Rows are valuable for rugby players seeking to develop muscular arms and a strong and resilient back, essential for maintaining good posture and preventing injuries.

This exercise targets the muscles of the upper and middle back, as well as the lats and biceps. A powerful back is vital for actions like pulling opponents in tackles, competing for possession in lineouts, and sustaining a strong body position in scrums.

Incorporating Bent-Over Rows into a rugby training regimen improves pulling strength and overall functional back development.

Step-By-Step Guide:

• Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
• Bend at the hips, keeping your back straight, until your torso is almost parallel to the ground.
• Pull the barbell to your lower chest by retracting your shoulder blades.
• Lower the barbell back to the starting position under control.

Over To You

Remember, building powerful arms isn't just about looking good in your jersey (though that's a nice bonus); it's about maximizing your potential and becoming an unstoppable force on the rugby pitch.

Start doing these rugby arm workouts and become a beast on the pitch.