6 June 2023
How to Train for Arm Wrestling
Arm wrestling is a popular sport that requires a lot of strength, endurance, and technique. It involves two competitors locking their hands together and trying to force the other person’s arm down to the table. If you want to become an arm wrestling champion, you need to train your arms, shoulders, and back muscles to become stronger and more flexible. In this article, we will discuss the best ways to train for arm wrestling.
Strength Training Exercises
One of the most important aspects of arm wrestling is strength. You need to have strong biceps, forearms, and shoulders to be able to compete at a high level. Here are some exercises that can help you build strength:
1. Bicep Curls
Bicep curls are a classic exercise that can help you build strong biceps. Start with a dumbbell in each hand and your arms straight down at your sides. Slowly lift the dumbbells up towards your shoulders, bending your elbows as you go. Lower the weights back down to your sides and repeat for several reps.
2. Hammer Curls
Hammer curls are similar to bicep curls, but they work your forearms more. Hold a dumbbell in each hand with your palms facing in towards your body. Slowly lift the weights up towards your shoulders, keeping your elbows close to your sides. Lower the weights back down and repeat for several reps.
3. Shoulder Press
The shoulder press is a great exercise for building strength in your shoulders. Hold a barbell or dumbbells at shoulder height with your palms facing forward. Slowly lift the weight up above your head, straightening your arms as you go. Lower the weight back down to shoulder height and repeat for several reps.
Endurance Training Exercises
In addition to strength, you also need endurance to be able to compete in arm wrestling matches. Here are some exercises that can help you build endurance:
1. Wrist Curls
Wrist curls are a great exercise for building endurance in your forearms. Hold a dumbbell in each hand with your palms facing up. Slowly lift the weights up towards your forearms, bending your wrists as you go. Lower the weights back down and repeat for several reps.
2. Reverse Wrist Curls
Reverse wrist curls work the opposite muscles of the wrist curls and can help you build endurance in your forearms. Hold a dumbbell in each hand with your palms facing down. Slowly lift the weights up towards your forearms, straightening your wrists as you go. Lower the weights back down and repeat for several reps.
3. Cable Rows
Cable rows are a great exercise for building endurance in your back muscles. Attach a cable machine to a low pulley and sit on the ground facing the machine. Hold the handles with your hands and pull the cable towards your body, squeezing your shoulder blades together as you go. Release the cable back to the starting position and repeat for several reps.
In addition to strength and endurance, you also need to work on your technique to become a successful arm wrestler. Here are some tips for improving your technique:
1. Stay Low
When arm wrestling, it’s important to stay low to the table. This will help you use your body weight to your advantage and give you more leverage over your opponent.
2. Use Your Legs
Don’t just rely on your arms and shoulders to do all the work. Use your legs to push against the ground and generate more force.
3. Keep Your Elbow Close
Keep your elbow close to your body to prevent your opponent from getting leverage over you. This will also help you use your shoulder and back muscles more effectively.
Arm wrestling is a challenging sport that requires a lot of hard work and dedication. By following the tips outlined in this article, you can build the strength, endurance, and technique you need to become a successful arm wrestler. Remember to always train safely and listen to your body to prevent injuries. Good luck!