Grip Strength Training in Arm Wrestling – Ultimate Guide

12 May 2023

In arm wrestling, grip strength is one of the essential factors that determine the winner. Having a strong grip allows you to control your opponent’s hand and wrist, giving you an advantage in the match. However, grip strength doesn’t come naturally to everyone. It requires dedicated training and exercises to develop the necessary strength and endurance.

If you’re looking to improve your grip strength for arm wrestling, this ultimate guide will provide you with all the information you need. From the basics of grip strength to the most effective training exercises, we’ve got you covered.

What is Grip Strength?

Grip strength is the ability to apply force to an object using your hand or fingers. In arm wrestling, grip strength is the amount of force you can apply to your opponent’s hand and wrist to control their movements.

There are three types of grip strength:

  1. Crush Grip – This is the ability to squeeze an object with your hand, such as a hand gripper or a tennis ball.
  2. Pinch Grip – This is the ability to hold an object between your fingers, such as a weight plate or a thick book.
  3. Support Grip – This is the ability to hold an object for an extended period, such as a heavy barbell or a static hold.

All three types of grip strength are crucial in arm wrestling, and you need to develop all of them to become a strong competitor.

Training Exercises for Grip Strength

  1. Hand Grippers – Hand grippers are one of the most effective and convenient tools for developing crush grip strength. Start with a gripper that you can close comfortably for 8-12 reps, and gradually increase the resistance over time. Perform 3-4 sets of 8-12 reps 2-3 times a week.
  2. Plate Pinches – Plate pinches are an excellent exercise for developing pinch grip strength. Hold two weight plates with the smooth sides facing out and pinch them together with your fingers. Hold for as long as possible, and then rest for 30-60 seconds. Repeat for 3-4 sets.
  3. Deadlifts – Deadlifts are a compound exercise that works your entire body, including your grip strength. Use an overhand grip and try to hold the bar for as long as possible at the top of the lift. You can also use a double overhand grip to increase the difficulty.
  4. Farmer’s Walks – Farmer’s walks are a great exercise for developing support grip strength. Hold two heavy dumbbells or kettlebells and walk for as long as possible. Rest for 30-60 seconds and repeat for 3-4 sets.
  5. Wrist Curls – Wrist curls are an isolation exercise that targets your wrist flexors. Use a barbell or dumbbell, and perform 3-4 sets of 8-12 reps twice a week.

Tips for Improving Grip Strength

  1. Use a Variety of Grips – Vary your grip during exercises to target different muscles and improve overall strength. For example, you can use a reverse grip or a hook grip during deadlifts.
  2. Increase Resistance Gradually – Don’t try to lift too much weight too soon. Gradually increase the resistance over time to prevent injury and maximize gains.
  3. Don’t Neglect Forearm Training – Your forearms play a crucial role in grip strength, so make sure you include exercises that target them, such as wrist curls and reverse curls.
  4. Train Your Grip Often – You can train your grip every day, even if you’re not doing a full workout. Keep a hand gripper at your desk or in your car and do a few sets throughout the day.
  5. Use Grip Strength Tools – There are many tools available to help you improve your grip strength, such as grip balls, grippers, and wrist rollers. Incorporate them into your training routine to add variety and challenge.


Grip strength is an essential factor in arm wrestling, and developing it requires dedicated training and exercises. By incorporating the tips and exercises outlined in this ultimate guide, you can improve your grip strength and become a more competitive arm wrestler. Remember to vary your grip, increase resistance gradually, and train your grip often to see maximum gains.