What Muscle Exercise Trains You for Arm Wrestling? Arm wrestling is a well-known combat sport that involves two participants. This sport is a trial of strength, with the competitors clasping hands and keeping their elbows flat on the surface as they try to pin the other person’s arm. To succeed at arm wrestling you need strength and power in your biceps and triceps, as well as your forearms. A few exercises work these muscles particularly well.
Wrist Curls for the Win
You rely heavily on your forearms and wrists when you’re arm wrestling, and wrist curls work the muscles in both these areas. To perform this exercise, start in a seated position on the edge of a weight bench. Spread your feet about shoulder-width apart, your right forearm resting on your right thigh so your hand is in the air, positioned just past your knee. Grasp a dumbbell in your hand with your wrist bent and your palm facing forward. Hold the dumbbell low, so it’s resting in your fingers. Flex your wrist, raising the dumbbell toward you, then lower and repeat. Keep your forearm as still as possible. Do equal numbers of repetitions with both arms.
Dumbbell and Barbell Curls for Big Biceps
To build strength in the biceps muscles, located at the front of your upper arms, try dumbbell or barbell curls. Stand straight with your feet slightly wider than shoulder-width apart. Extend your arms straight down at your sides, palms facing forward, with a dumbbell in each hand or a barbell in both hands. Keeping your back straight, flex your elbows, bringing the barbell toward your chest, or the dumbbells toward your shoulders. Keep your upper arms still during the movement. Lower your arms and then repeat the exercise.
Cable Pushdowns for Tough Triceps
Develop strength and power in your triceps with the cable pushdown exercise. Stand with your feet close together, grasping a cable attachment — such as a straight bar — with a narrow grip so your hands are just in front of your neck. Keeping your elbows close to your sides, extend your arms downward. Continue lowering your arms until they`re straight and then return under control to your original position.
Dip for Arm Strength
One of the most effective exercises for working your upper and lower arms, the chair dip builds strength and prepares you for an arm wrestling battle. Sit in a chair and place your hands on the chair’s front edge. Leave your hands in place as you move your body forward, off the chair, and support your weight with your arms and legs. Keep your knees bent at 90-degree angles with your feet flat on the floor. Flex your elbows, lowering your hips down toward the floor until your upper and lower arms form a right angle. Rise back to your starting position and repeat.