Jump to content

Armwrestling program


Recommended Posts

I put together this program that I will follow for a year.

2 workouts a week, monday and thursday


workout 1:

Bicep curls 6 sets (2 full range, 2 partial, 2 static)

wrist curls 4-5 sets 

supination 3-4 sets


workout 2:

Hammer curls 6 sets (2 full range, 2 partial, 2 static)

pronation 3-4 sets

radial deviation 3 sets



Link to comment
Share on other sites

  • 3 months later...

Is this all of the training you are doing? Are you adding any other exercises to the arm wrestling specific?

Edited by DLO285
Link to comment
Share on other sites

  • 2 weeks later...

I'm running a push/pull/legs split so my arms are already tired from indirect work. Also If i add in another day of aw specific training I won't be able to recover before pull day again. I find that training like this allows for better week to week progression rather than cupious amounts of volume and exercise variety that wouldn't benefit me. If you look into some vids on youtube you can also see russian armwrestlers split their training into inside and outside training days.

Link to comment
Share on other sites

Thats a good split. I run a similar set up. As for the exercises the in the AW specific the only things I would add would be some ulnar deviation and some extensor work for balance/injury prevention. Where do you fit in your table time?

Edited by DLO285
Link to comment
Share on other sites

Yeah I'll be doing them from now on now that you've mentioned it. I'll be happy to get table time once a month because the group comes together on a school day and I am a 2 hour drive away so If I've finished all assignments or homework for the is the only way I can spend the night on getting a drive to practice, practice, then come back which takes another 2 hours.

  • Like 1
Link to comment
Share on other sites

  • 4 months later...
  • 9 months later...

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.