6 June 2023
What Exercises Improve Arm Wrestling?
Arm wrestling is an intense sport that requires great strength and endurance in your arms, shoulders, and hands. If you want to improve your arm wrestling skills, you need to focus on strengthening the muscles that are used the most during an arm wrestling match. In this article, we will discuss some of the best exercises that can help you improve your arm wrestling game.
1. Wrist Curls
Wrist curls are an effective exercise for strengthening your forearm muscles, which are crucial for arm wrestling. To perform wrist curls, sit on a bench with your forearm resting on a table or bench. Hold a dumbbell in your hand with your palm facing up. Slowly curl your wrist upward, then lower it back down. Repeat for several repetitions, then switch to the other arm.
2. Hammer Curls
Hammer curls help to strengthen your biceps, which are important for generating power during an arm wrestling match. To perform hammer curls, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing in. Slowly curl the weights up toward your shoulders, then lower them back down. Repeat for several repetitions.
3. Tricep Extensions
Tricep extensions are another great exercise for improving your arm wrestling skills. They target the triceps, which are important for stabilizing your arm during a match. To perform tricep extensions, hold a dumbbell in both hands and extend your arms straight up above your head. Slowly lower the weight behind your head, then lift it back up. Repeat for several repetitions.
Pull-ups are an excellent overall upper body exercise that can help to improve your arm wrestling skills. They target your back, shoulders, and arms, which are all important for arm wrestling. To perform pull-ups, grab a pull-up bar with your palms facing away from you and your hands shoulder-width apart. Pull your body up toward the bar until your chin is above it, then lower back down. Repeat for several repetitions.
Push-ups are another great upper body exercise that can help to improve your arm wrestling skills. They target your chest, shoulders, and triceps, which are all important for generating power during a match. To perform push-ups, start in a plank position with your hands shoulder-width apart. Lower your body down toward the ground, keeping your elbows close to your body. Push back up to the starting position and repeat for several repetitions.
6. Gripper Exercises
Gripper exercises can help to improve your grip strength, which is crucial for arm wrestling. Gripper exercises involve squeezing a hand gripper with your fingers and thumb. You can perform gripper exercises throughout the day, such as while sitting at your desk or watching TV.
7. Farmer’s Walk
The farmer’s walk is an excellent exercise for improving your grip strength and overall arm wrestling performance. To perform the farmer’s walk, hold a heavy weight in each hand, such as dumbbells or kettlebells. Walk forward for a set distance, then turn around and walk back to the starting point. Repeat for several repetitions.
In conclusion, arm wrestling requires a great deal of strength and endurance in your arms, shoulders, and hands. By incorporating these exercises into your training routine, you can improve your arm wrestling performance and become a stronger, more successful arm wrestler. Remember to always warm up before exercising and to consult with a medical professional before starting any new exercise program.