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 9 that will produce results as quickly as possible.
The best exercises for arm wrestling are as follows:
Best Exercises For Arm Wrestling
Here is a list of arm wrestling workouts for beginners and professional athletes:
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 arm wrestling exercise helps build strength and endurance, improves wrist and forearm mobility, and enhances your overall arm-wrestling performance.
How to do it?
- Hold the Gripzilla Tornado with the roller at the bottom.
- Set the resistance level to match your strength.
- Stand up straight and extend your arms.
- Curl the Tornado upwards towards your chest.
- Flex your wrists and contract your forearms, avoiding any jerky movements.
- Try different hand positions and movements to vary your workout.
2. Gripzilla Dynamo Wrist Roll Forearm Builder
The Gripzilla Dynamo is an advanced training tool that specifically targets the muscles essential for arm wrestling, including the forearm, wrist, and grip.
This arm wrestling tool is designed to build not only strength but also endurance and stability, all of which are crucial for arm wrestling success.
How to do it?
- Use the knobs to set the resistance on the Gripzilla Dynamo.
- Set the resistance level according to your fitness goals.
- Pick a hand position—horizontal, vertical, or at a 45-degree angle.
- Rotate the Dynamo in both directions to work your forearm muscles.
- Personalize your workout with different moves.
- Begin with a comfortable resistance level and gradually increase as you get stronger.
3. 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:
How to do it?
- Attach a straight/EZ bar to the low pulley of the cable machine.
- Sit on a bench with your forearms resting on your thighs, palms facing up, and wrists hanging off.
- Grab the bar with an underhand grip, keeping your forearms stable.
- Curl your wrists upwards, squeezing at the top of the movement.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of reps while maintaining controlled motion.
4. 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.
Pro Tip:
Always rely on a thumbless grip while performing reverse curls because doing so will prevent any kind of injury risk.
How to do it?
- Stand with feet shoulder-width apart, holding a barbell or dumbbells with an overhand grip (palms facing down).
- Keep your elbows close to your sides and your arms fully extended.
- Curl the weights up towards your shoulders while keeping your wrists straight.
- Squeeze your forearms at the top of the movement.
- Slowly lower the weights back to the starting position.
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.
It is among the best at-home arm wrestling exercises that is sure to produce results.
How to do it?
- Sit on a bench with your feet flat on the floor and your torso upright.
- Rest your forearm on your thigh or the bench, with your wrist hanging off the edge and your palm facing up.
- Hold a dumbbell in the working hand, allowing it to hang down.
- Curl the dumbbell upwards by bending your wrist, keeping your forearm stationary.
- Squeeze your forearm at the top of the movement.
- Slowly lower the dumbbell back to the starting position.
How To Train For Arm Wrestling?
Here are a couple more forearm exercises for arm wrestling to get better at it:
6. Hammer Curl
Hammer curl is another arm wrestling workout that will add strength to your forearms.
In addition to strengthening your biceps, hammer curls strengthen your brachioradialis.
How to do it?
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your torso (neutral grip).
- Keep your elbows close to your sides and your arms fully extended.
- Curl the dumbbells up towards your shoulders while maintaining the neutral grip.
- Squeeze your biceps at the top of the movement.
- Repeat for the desired number of reps.
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.
How to do it?
- Place one knee and one hand on a bench for support, keeping your back flat and parallel to the floor.
- Hold a dumbbell in your free hand with your arm fully extended and palm facing inward.
- Pull the dumbbell towards your hip, squeezing your shoulder blade towards your spine.
- Lower the dumbbell back to the starting position with control.
- Repeat for the desired number of reps, then switch sides.
Pro Tip:
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.
How to do it?
- Grab the pull-up bar with an underhand grip (palms facing you) and hands shoulder-width apart.
- Hang from the bar with your arms fully extended and legs slightly bent.
- Pull yourself up until your chin is above the bar, squeezing your back and biceps.
- Slowly lower yourself back to the starting position with control.
Wind Up
Of all these exercises for arm wrestling, the Gripzilla Tronado, Gripzilla Dynamo, and the cable wrist curls are the best workouts to help you win arm wrestling matches.
Arm wrestling isn't just about strength; it's about strategy, speed, and using the right exercises to power up those arms.
Whether you're aiming to dominate at the table or just want to impress with a solid grip, these exercises will give you the edge you need.
FAQs
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.
