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Arm Wrestling - How Many Exercises?

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#1 OFFLINE   figty


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Posted 08 August 2014 - 04:13 AM

I was planning to start lifting weights on a program which includes squat, deadlift, bench press, military press and barbell rows. Theres no direct arm, let alone wrist work. I am an amateur and enjoy bar arm wrestling, which i would really like to dominate in. So i thought of adding these exercises to my training regimen:

Towell pull ups.
Wrist curls.
Lever lifts.
Heavy grippers.

Do you think this will suffice, or would i need more / less exercises?.

Thanks for replies.

PS which aw technique is most useful in bar / amateur matches for taking down someone who hasnlittle or no technique?

#2 OFFLINE   PeterSweden


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Posted 08 August 2014 - 04:28 AM

Hammercurl and all kinds of pullups/chins, I've heard are good, and grippers not good for armwrestling.
Read that in threads such as this one before.
Others with more knowlage will give u more Info tho.

#3 OFFLINE   James Retarides

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Posted 08 August 2014 - 04:59 AM

Where to begin? Well, just because a lot of armwrestlers do not use grippers in the traditional sense does not mean they are not good for armwrestling. In fact, grippers are a great tool to thicken your hand and if you picture your thumb like a handle for your opponent, the thicker your hand, the more uncomfortable it will be for them. Also, working one and two finger combinations with grippers are very beneficial. Armwrestlers need to have manual dexterity and precision handling when armwrestling. The key point about training for armwrestling is understanding that it is about synergy. Doing compound exercises like pull-downs into wristcurls are often effective and training your bicep, wrist, hand and side pressure with your elbow on a flat surface (preferably the height of an armwrestling table) will make your training more relatable to an actual armwrestling match. Using a pulley system to simulate angles as well as differing points in a match can be beneficial and heavy negatives to increase the Golgi tendon reflex threshold as well as partials to develop tendons and bone density also help. If you are interested, I wrote a book called Strong Arm Tactics. If not we can continue this discussion here. I know it is frowned upon to promote books and websites on here so.

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#4 OFFLINE   Ivarboneless


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Posted 08 August 2014 - 06:54 AM

I agree with James. I've had some decent success in my armwrestling career, and I like to use grippers as part of my training regimen. Admittedly, I subordinate grippers to other armwrestling specific grip exercises; however, I figure that my grippers are already above most people in my weight class, so I don't need as much work in that area. I find that they add thickness to the hand and increase my overall hand strength. Any hand strength is good hand strength for armwrestling. Plus, in the event that you have your hand flopped, gripper strength can help you hold on while you press for the win.


Besides, no one said you had to use grippers in the traditional sense. You could always close them while your arm is in an armwrestling starting position, which is something I do.

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#5 OFFLINE   Florian Kellersmann

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Posted 19 August 2014 - 01:45 AM

If you like bar armwrestling then begin real armwrestling! Find a group of pullers in your area. It's a great sport and you won't regret it! Everything that works wrist and hands will help you at the beginning. Good luck!

#6 OFFLINE   1TonGun


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Posted 19 October 2014 - 09:45 AM

wrist curls and towel pull ups all day.