Strength Training Exercises for Arm Wrestling (8 Killer Exercises!)


Arm wrestling is a highly competitive sport that demands exceptional upper body strength, particularly in the arms, shoulders, and forearms. 

To excel in arm wrestling, athletes need to develop their muscles, improve their grip strength, and enhance their overall power. 

In this article, we will delve into a comprehensive range of strength training exercises specifically tailored to enhance arm wrestling performance. 

These exercises target the key muscle groups involved in arm wrestling and can be seamlessly incorporated into a well-rounded training program.

Exercises for Arm Wrestling

Wrist Curls

One of the foundational exercises for arm wrestling, wrist curls, serves as an excellent method for building forearm strength. 

By sitting on a bench or standing with your forearm resting on your thigh or a flat surface, you can perform wrist curls effectively. Hold a dumbbell or a barbell with an underhand grip, palms facing upward. 

Slowly curl your wrist upward, lifting the weight as high as possible, and then lower it back down. 

This exercise specifically targets the flexor muscles of the forearms, allowing for increased strength and stability during intense arm wrestling matches. Aim for three sets of 10-12 reps for each arm.

Reverse Wrist Curls

Reverse wrist curls are often overlooked but play a vital role in arm wrestling by targeting the extensor muscles of the forearms. 

To perform this exercise, sit on a bench or stand with your forearm resting on your thigh or a flat surface. 

Hold a dumbbell or a barbell with an overhand grip, palms facing downward. Curl your wrist upward, lifting the weight, and then slowly lowering it back down.

By incorporating reverse wrist curls into your training routine, you can strengthen the extensor muscles of your forearms, contributing to a balanced and powerful arm wrestling grip. Aim for three sets of 10-12 reps for each arm.

Hammer Curls

Hammer curls are an effective exercise for developing forearm and grip strength. They primarily target the brachialis and brachioradialis muscles, which significantly contribute to arm wrestling performance. 

Start by standing with your feet shoulder-width apart and holding dumbbells at your sides with a neutral grip (palms facing each other). 

Keep your elbows close to your body, then curl the dumbbells toward your shoulders while maintaining a stable wrist position. 

Slowly lower the weights back down. Hammer curls engage multiple muscle groups in the arms, ensuring comprehensive development for arm wrestling. Aim for three sets of 10-12 reps.


Pull-ups are a staple exercise for building upper body strength and are highly effective for arm wrestling. They engage various muscle groups, including the back, biceps, and forearms. 

By grasping a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart, you can initiate this exercise. 

Hang freely and then pull yourself up until your chin is above the bar. Lower yourself back down with control. 

Pull-ups not only strengthen the arms and forearms but also contribute to improved grip strength, which is essential for dominating arm wrestling. 

Aim for three sets of eight to ten reps. If you find pull-ups challenging, you can start with assisted pull-ups or use resistance bands to gradually build your strength.

Farmer’s Walk

The Farmer’s Walk is a functional exercise that specifically targets grip and forearm strength, making it highly beneficial for arm wrestling. 

By grabbing a heavy dumbbell or kettlebell in each hand and allowing them to hang at arm’s length by your sides, you can initiate this exercise. 

Walk for a set distance, typically around 30-50 meters, while maintaining an upright posture and a tight grip on the weights. 

The Farmer’s Walk not only strengthens the grip but also engages the forearms, shoulders, and core muscles, promoting overall upper body strength and stability for arm wrestling. 

Start with a weight that challenges you but allows you to maintain good form. Perform three sets of 30-50 meters.

Dumbbell Presses

Dumbbell presses primarily target the shoulder muscles, which are crucial for generating power and stability in arm wrestling. 

By sitting on a bench with a dumbbell in each hand, held at shoulder height, you can initiate this exercise. 

Press the dumbbells upward until your arms are fully extended, and then lower them back down to shoulder level. 

Dumbbell presses help develop the deltoids, triceps, and pectoral muscles, which contribute to a strong and forceful arm wrestling performance. Aim for three sets of 8-10 reps.

Tricep Dips

Tricep dips are an effective exercise for targeting the tricep muscles, which play a vital role in arm wrestling strength and stability. 

Position yourself on parallel bars or a sturdy elevated surface with your arms straight and your hands shoulder-width apart. 

Lower your body by bending your elbows until your upper arms are parallel to the ground, and then push yourself back up to the starting position. 

Tricep dips engage the triceps, deltoids, and chest muscles, promoting balanced upper-body development for arm wrestling. Perform three sets of 10-12 reps.

Forearm Plank

The forearm plank is a static exercise that engages the core, shoulders, and forearms. 

To perform a forearm plank, assume a push-up position and then lower yourself onto your forearms, keeping your elbows directly beneath your shoulders. 

Maintain a straight line from your head to your heels, engaging your core muscles. Hold this position for 30-60 seconds, gradually increasing the duration as you get stronger. 

The forearm plank exercise strengthens the entire upper body, including the forearms, ensuring improved stability and endurance during arm wrestling matches.

It’s important to note that along with these strength training exercises, arm wrestlers should incorporate proper warm-up routines, stretching exercises, 

and adequate rest and recovery in their training program. Additionally, seeking guidance from a qualified coach or trainer can help ensure proper form and technique while performing these exercises.

Strength Training Exercises


arm wrestling requires a combination of strength, power, and endurance in the arms, shoulders, and forearms. By incorporating these targeted strength training exercises into your routine,

you can develop the necessary muscular strength and grip power to enhance your arm wrestling performance. 

Remember to start with lighter weights and gradually increase the resistance as you progress, always paying attention to proper form and safety. Train smart, stay dedicated, and watch your arm wrestling abilities grow.

Liked It? Read The History of Arm Wrestling: From Ancient Times to Modern Competitions
Or, Top 10 Arm Wrestlers of All Time: Legends of Strength

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