Introducing The Muscles Used In Arm Wrestling  

What Are The Muscles Used In Arm Wrestling

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 11/29/2022

What Are The Muscles Used In Arm Wrestling? When resolving conflicts, there's something inherently primal and macho about grabbing your partner's hand and pinning it to the ground with your own.

Arm Wrestling is now recognized as a legitimate sport, and if you are searching for an authentic demonstration of strength, no activity compares to it.

However, there are a lot of myths about this sport that need to be cleared up. Consider an event at a bar in New York City a few years ago. A giant of a man issued a free for all invitation to compete in arm wrestling. In the space of ten minutes, he knocked out four tough people, including the bartender, who was also a tough guy. Because he was big like a silverback gorilla and had raw might, we thought he would win the competition quickly and take the crown with him. Isn't that what everything boils down to in the end? Brute force?

Then we saw a weak little guy with skinny arms and hands like twigs go up to the table and pin him down within two minutes. Went on for a while. Even though he didn't have large hands, everyone in the bar was stunned because he had long, sinewy forearms and triceps that were as rock-solid as they came. That got us pondering for sure. In arm wrestling, which muscles do you use to your advantage? Is it possible for muscular strength to triumph against brutal force?

arm wrest

Arm wrestling is a complex activity that includes numerous muscular groups of the upper body at different phases, contrary to popular belief.

When you begin, your goal is to spin your opponent's arm and produce a decisive pulling action in your direction. This motion should be directed toward you. At this point, your shoulder complex, which consists of your lats, pecs, and subscapularis, comes into action. The next phase is called the pull, and it is during this phase that the brachialis, biceps brachii, and elbow become active. The wrist flexor muscles engage as you spin your opponent's wrist, utilize the top roll or the hook to expose their fingers, or any combination of these techniques forcibly. When you lean your body toward the table to pin your opponent's hand down, the muscles in your trunk, particularly your obliques, will become active.

Which Exercises With Dumbbells Are Best For Building Strength In The Muscles Needed For Arm Wrestling?

Strength In The Muscles Needed For Arm Wrestling?

Your arm muscles, particularly those in your forearms, wrists, biceps, and triceps, are responsible for most of the strength required for the action. As you should have observed by now:

There are a variety of exercises that will help you acquire the kind of strength required to pin down and break your opponent's arm. You can find these workouts online.

Here are a few examples of them:

Hammer Curls

Hammer Curls

You should switch to hammer curls, performed with a neutral grip, if you have been performing standard bicep curls with a supinated grip when your hands are towards your body as you are curling. It will direct the attention away from your biceps and onto your brachialis and brachioradialis, a forearm's primary muscles used in arm wrestling.

Switch out the dumbbell with the medium weight for one significantly heavier and employ progressive overload to continually apply tension to the muscle, which will drive development.

Curls Of The Wrist

Curls Of The Wrist

The simple wrist curl performed while seated is one of the most effective exercises for building strength in the forearm muscles, which are rarely given the attention they deserve in training. Because of your improved strength, you can perform more significant compound lifts. Additionally, during an arm wrestling battle, you will have improved flexion strength, allowing you to pull your opponent's arms closer to you.

Building up your forearm strength is necessary if you want to be successful in arm wrestling, incredibly if it didn't bless you with naturally long forearms.

Bicep Curls

Bicep Curls

Avoid diverting attention away from the biceps by concentrating solely on the forearms and wrists of the working arm. There is a good reason why people refer to them as "The Guns." Exercises such as dumbbell curls, cambered bar curls, and isolation moves are effective ways to target the various heads of the bicep.

When done on an incline bench, the exercise will stimulate your biceps far more and provide you with a much greater stretch at the point where it is at its most extreme.

Tricep Kickbacks

Tricep Kickbacks

Tricep precise movement is one of the most effective exercises for building strong triceps, which will significantly assist you while you are trying to pull your opponent's arm closer to you. In the final stage, when you are about to tilt inwards, just before you pin their arm to the table, the triceps will also come into play because it will become more of a pushing motion rather than a pulling movement when it is time to pin their hand. It will allow you to pin their hand more effectively.

More Exercises I May Take To Strengthen The Muscles Used in Arm Wrestling?


In addition to these specific workouts with the dumbbells, a fantastic move to improve strength in the forearms is the neutral grip weighted vest hang.

In addition to that, because it is an isometric hold, it helps to strengthen the core.

Don a weighted vest that is 10 kilograms in capacity, run to the pull-up bar, grab it with a neutral grip, and pull your body up until your elbows are bent to a right angle. Ten counts of holding this position before lowering the body and starting again.

As your strength improves, you'll be able to extend the time you have to maintain the hold and add more weight to the vest.

When you execute these exercises, even a minor modification, such as attaching fat grips to the dumbbells, can significantly impact the total amount of muscle activated. The floor press with dumbbells, the pullover with dumbbells, the underhand row with dumbbells, and the seated tricep press are a few other exercises you may use to build strength in your arms.

Is Arm Wrestling A risky activity?

Is Arm Wrestling A risky activity?

Because it is one of the most common reasons for a humerus fracture, arm wrestling may be an exceedingly hazardous activity if the participant does not possess sufficient strength and the appropriate technique.

If you don't want to hear your arm crack like Mr. Glass's arm in the movies by M. Night Shyamalan, you shouldn't become involved in arm wrestling unless you have the knowledge and the power to do it.

Is Technique More Important In Arm Wrestling Than Muscle?

Arm wrestling, contrary to common assumption, Arm wrestling does have a lot to do with the amount of solid muscle you have, but it has more to do with the technique of how you utilize those muscles than it does with the amount of substantial force that you have.

When you go to get educated about arm wrestling and how to compete in it, you will discover that although there is an emphasis on working out your arm muscles and making them stronger, there is an even greater emphasis on honing your technique and strategy. To become a champion in arm wrestling, you do not need an extraordinary amount of muscular growth in your arm muscles.

If one were forced to pick between getting stronger or perfecting their arm wrestling technique, one should first focus on perfecting the method.

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