Want to master the art of arm wrestling so you can easily defeat anyone? Even though it's a really challenging task, you can succeed with the help of the best forearm exercises for arm wrestling.
Your hands, arms, fingers, and other body parts will grow incredibly strong once you begin doing arm wrestling workouts and exercises, and all these body parts are essential to winning at arm wrestling.
You can begin with many exercises, but we've selected the top 5 that will produce results as quickly as possible.
The best exercises for arm wrestling are as follows:
1. Gripzilla Tornado Forearm Roller Curl
The Gripzilla Tornado Forearm Roller Curl is a powerful exercise that specifically targets the forearm muscles, grip strength, and wrist stability—essential components for arm wrestling success.
This exercise helps build strength and endurance, improves wrist and forearm mobility, and enhances your overall arm-wrestling performance.
Start by securing the Gripzilla Tornado firmly in your hand, with the roller positioned at the bottom and the adjustable resistance set to a suitable level for your current strength. Stand upright with your feet shoulder-width apart, maintaining proper posture and alignment throughout the exercise.
Extend your arms in front of you, keeping them parallel to the floor. Begin the movement by curling the Gripzilla Tornado upward towards your body, flexing your wrists and contracting your forearm muscles. As you curl the device, focus on maintaining a controlled and deliberate motion, avoiding any jerking or sudden movements.
Continue curling until the Gripzilla Tornado reaches your chest level, fully contracting your forearm muscles. Hold this position briefly to emphasize the tension on your forearms. Slowly reverse the motion, gradually uncurling your wrists and lowering the Gripzilla Tornado back to the starting position.
2. Cable Wrist Curls
Cable wrist curls are one of the top arm wrestling exercises you can start doing if you want to do well at arm wrestling. This workout will significantly emphasize the contraction of your body flexors, making it a winning move for arm wrestlers.
Don’t you know how to perform this workout to build muscular forearms? Here’s how it should be done:
Move the bench a short distance from the cable column. Lower the cable column to its lowest position, then fasten the clip with a single handle.
Take hold of the handle and extend it over the bench. After that, with the attachment still in your hand, place your forearm in a neutral hand position on the bench. Squeeze your hip flexors tightly as you curl the handle towards your forearm.
After a brief period of holding the contraction, let the cable stretch your forearm back to its starting position to move through its full range of motion.
3. Reverse Curl
When it comes to arm wrestling, forearm flexors have great importance because they can win you matches out of nowhere.
And if you want to build them in the most amazing manner possible, the reverse curl can be the best workout to go with.
Always rely on a thumbless grip while performing reverse curls because doing so will prevent any kind of injury risk.
Here’s a detailed explanation of how reverse curls should be per:
Use an overhand thumbless grip to hold an EZ bar. With your shoulders and upper arms still, curl the bar until your brachioradialis muscles are strongly contracted.
Lower the bar back down until your elbows are completely locked out. Continue for 3–4 sets of 8–12 repetitions.
4. Wrist Roller
Endurance must not be neglected if you want to become a pro arm wrestler, and if you don’t pay significant attention to it, it is obvious that your opponent will take advantage of it.
Wrist roller is one of the best workouts for arm wrestling that will help you develop a strong grip and build the size of your forearm.
In order to do wrist roller exercises, take an overhand grip on a wrist roller and raise your arms to the level of your lower stomach. To add more ROM, consider standing on a step-up platform (depending on your height).
Alternately flex and extend your wrists until the weight ascends from the bottom of its route to the top. This is one round. Complete 2-4 rounds of 2-3 sets.
5. One Arm Dumbbell Forearm Curl
This one-arm dumbbell forearm curl is a fantastic exercise to help you become a skilled arm wrestler.
One of its biggest advantages is the convenience of performing this arm wrestling exercise anywhere—at home, on the road, or elsewhere. The only thing required is a dumbbell.
Place your arm on a weight bench with your palm up and a moderately heavy dumbbell in your hand (or any flat surface). Let your hand dangle over the edge.
When you experience a substantial (yet comfortable) stretch in your forearm, bend your wrist toward the floor. Contract your forearm and get back up.
After contracting your flexor muscles, lower the weight for another 8–15 repetitions. Perform about 2-4 sets overall, and you might think about doing partial reps to target your flexors specifically.
6. Hammer Curl
Last but not least, another brilliant arm wrestling exercise is the hammer curl. In addition to strengthening your biceps, hammer curls strengthen your brachioradialis.
First, keep your hands relaxed and at your sides while holding two dumbbells. Two, keep your upper arms still while you curl your hands towards your torso to make a 90-degree angle.
Third, squeeze your shoulder blades together and slowly lower the weights until your elbows are almost locked. Ideally, you should aim for 6-12 reps per set and perform 2-4 total sets.
7. Dumbbell Rows
Dumbbell rows are one of the best exercises for arm wrestling, as they work the biceps, forearms, and upper back muscles which are all essential for arm wrestling.
Stand with your feet shoulder-width apart and hold a dumbbell in your right hand. Place your left hand on a bench or another stable surface for support. Hinge forward at the waist until your torso is almost parallel to the ground, and keep your back straight.
Hold the dumbbell with your right arm extended towards the ground. Lift the dumbbell towards your chest by bending your right elbow and pulling your shoulder blade towards your spine. Hold the contraction for a moment, then slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of reps, then switch sides and repeat with your left arm.
Start with a weight that you can comfortably handle for 8-12 reps and 2-3 sets, and gradually increase the weight as you get stronger.
8. Reverse-Grip Pull-Ups
If you are looking for the best no-equipment arm wrestling exercises and workout, consider reverse-grip pull-ups for sheer arm wrestling strength.
Stand in front of a pull-up bar and grip the bar with your palms facing towards you (reverse grip). Hang from the bar with your arms fully extended. Engage your back muscles and biceps, and pull your chest towards the bar.
Pause for a moment at the top of the movement, then lower yourself back down to the starting position. Repeat for 8-12 reps and 2-3 sets.
Of all these exercises for arm wrestling, the cable wrist curls are the best workouts to help you win arm wrestling matches.
The reason for this is that you are under a continual state of tension, which, in our experience, results in a more intense muscle contraction than when lifting free weights. In the long run, it will make generating more power on the pin easier.
However, all these exercises are recommended for those interested in pursuing a career as a professional arm wrestler.
What is the best exercise for arm wrestling?
Executing a range of different wrist curl exercises is the most important factor in developing wrist and forearm strength. The most important exercise for arm wrestlers to perform is the wrist curl.
What is the main muscle used in arm wrestling?
Arm wrestling mainly uses the Biceps brachii, the Pronator teres, the Pectoralis major, and the Flexor carpi ulnaris. There are also other muscles that are used, like the deltoid, the Latissimus dorsi, and the Triceps brachii.
Does hand size matter in arm wrestling?
A person with a thick hand has an advantage simply because it's harder to keep a firm grip on their wrist and hand, and a person with a longer hand has an advantage because it can cover more of their opponent's hand.