Best Exercises for Arm Wrestling?

[Smitno]

Hello,

I am looking for opinions on specific exercises that would help with
arm wrestling, particularly focusing more on strength/endurance than adding on mass.

So what would be the most recommended exercises for Bi's/Tri's/Forearms and maybe delts. Also, should I raise my rep range to gain more endurance?

Thanks for your time guys, looking forward to learning from you.


Smitno

[rockhuddy]

I refuse to give advice on arm wrestling because it is stupid and dangerous. I injured my shoulder arm wrestling 2 years ago, and even after extensive rehab and RC work, I still have limited mobility and sometimes pain in the joint. I know several others on this site have had similar experiences with arm wrestling, so my best advice is to stay the f*ck away from it.

[Assertive Guy]

Hello,

I am looking for opinions on specific exercises that would help with
arm wrestling, particularly focusing more on strength/endurance than on adding on mass.

So what would be the most recommended exercises for Bi's/Tri's/Forearms and maybe delts. Also, should I raise my rep range to gain more endurance?

Thanks for your time guys, looking forward to learning from you.


Smitno

I dont know the full answer, but I do remember a story I read on another board about how the skinny weaker looking one beat the one with huge arms. When asked the skinny one told him it was because he trained his muscles in groups, so he won because of a combination of back and bi power and didnt need big arms.

[digitorum]

Arm wrestling is all about technique and leverage, not just strength. There are multiple techniques, e.g. the hook, the press etc, the walking finger method to gain leverage.

Training just for arm wrestling is stupid. You have to train everything to get functional strength everywhere, otherwise there will be a weak link.

I don't recommend arm wrestling if you have small bones. I found out the hard way...

[Smitno]

Ok guys, let me clear up a few things before you assume things.

1. Rockhuddy: Stupid and dangerous can be applied to any sport in the world, if it is done by someone who hasn't researched and trained properly for that particular sport. It is the reason why I am on a bodybuilding forum asking advice on how to increase some strength, because I am not knowledgeable in the subject and do not want to injure myself. Weightlifting can be very dangerous if not done properly, Im sure you agree.


Assertive guy: You are right, I have been beaten by smaller opponents on a few occasions, but I would still like to add some strength and endurance to see if it helps my game. (I lost my last match due to lack of endurance).

digitorum: You are totally correct. I have been Arm Wrestling seriously for 2 years, and I would agree that technique is way more important than brute strength, but what can extra strength hurt?


Thanks for the comments guys, just want to learn more about weightlifting/bodybuilding to compliment my hobby.

[rockhuddy]

1. Rockhuddy: Stupid and dangerous can be applied to any sport in the world, if it is done by someone who hasn't researched and trained properly for that particular sport. It is the reason why I am on a bodybuilding forum asking advice on how to increase some strength, because I am not knowledgeable in the subject and do not want to injure myself. Weightlifting can be very dangerous if not done properly, Im sure you agree.

Sure, but some things are stupider than others. Deadlifting with a rounded lower back, squatting on your toes, etc. come to mind. Thing is, arm wrestling is basically nothing more than a 1 rep max internal rotation. That's bad news in my opinion, and in several others'.

http://forum.bodybuilding.com/showthread.php?t=569284
http://forum.bodybuilding.com/showthread.php?t=829526

[braindx]

If you really decide you MUST do this:

1. RC exercises. The subscapularis will be the one doing most of the force exertion BUT BUT BUT you also need strong supraspinatus, infraspinatus and teres minor so that your shoulder joint isn't destabilized. Work all of them. This will be good for weight training as well.

2. Grip strength and forearm strength isn't obvious, but it plays a major factor as full arm tension and the ability to rotate your wrist even slightly to gain advantageous leverage against your opponent.

I don't recommend arm wrestling though... its pretty useless.

[Dominik]

Hello,

I am looking for opinions on specific exercises that would help with
arm wrestling, particularly focusing more on strength/endurance than adding on mass.


So what would be the most recommended exercises for Bi's/Tri's/Forearms and maybe delts. Also, should I raise my rep range to gain more endurance?

Thanks for your time guys, looking forward to learning from you.


Smitno

I agree with rockhuddy: if you care about the health of your shoulders, they're a bad idea. As for specific exercises, I'd be doing a lot of rotator cuff specific work, along with grip work and wrist exercises like lever lifts.

This video might turn you off them: Nathan Jones of Australia vs. Magnus Samuelsson in a strongman event about 10 years ago. It's not often big Magnus looks small but a 6'10" monster will do that to you although he figured out a way to put him out of commission with a spiral fracture. Pretty ugly stuff.

[darklight79]

http://ebaumsworld.com/2006/07/arm-wrestling-break.html

[Smitno]

http://ebaumsworld.com/2006/07/arm-wrestling-break.html

http://www.youtube.com/watch?v=KtvIadaQSdk


Thanks for all the concern guys, but I've known (and seen) all the dangers for the past two years. I'm here for some friendly training advice.

I get enough of this stuff from my wife...lol

Thanks anyway guys.

[darklight79]

http://www.youtube.com/watch?v=KtvIadaQSdk


Thanks for all the concern guys, but I've known (and seen) all the dangers for the past two years. I'm here for some friendly training advice.

I get enough of this stuff from my wife...lol

Thanks anyway guys.

Holy ****. Ow ow ow! That was bloody nasty.

[Josiah]

Wow that was harsh. Somebody had a cool head in the background...

[dnewbie]

Sure, but some things are stupider than others. Deadlifting with a rounded lower back, squatting on your toes, etc. come to mind. Thing is, arm wrestling is basically nothing more than a 1 rep max internal rotation. That's bad news in my opinion, and in several others'.

http://forum.bodybuilding.com/showthread.php?t=569284
http://forum.bodybuilding.com/showthread.php?t=829526

"Some things are stupider than others..."

That has to be the quote of the day, for sure......

[Dominik]

"Some things are stupider than others..."

That has to be the quote of the day, for sure......

Sounds like someone is having steroid issues.

[dnewbie]

Sounds like someone is having steroid issues.

I wasn't aware that recognizing improper english was a side effect of roids?

[Dominik]

I wasn't aware that recognizing improper english was a side effect of roids?

Acting like an ass**** might be.

[rockhuddy]

"Some things are stupider than others..."

That has to be the quote of the day, for sure......

Thank you. 'More stupid' was what I meant to type. That was pretty stupid of me, actually.

[darklight79]

I wasn't aware that recognizing improper english was a side effect of roids?

Minor mistakes in English are made by everyone once in a while. Is that a reason to nitpick on a member? What does that have to do with the topic in this thread?

[spirit3530]

This video might turn you off them: Nathan Jones of Australia vs. Magnus Samuelsson in a strongman event about 10 years ago. It's not often big Magnus looks small but a 6'10" monster will do that to you although he figured out a way to put him out of commission with a spiral fracture. Pretty ugly stuff.

Here's one case where bigger isn't better.

[sabarishnarain]

include ur shoulders man.......
shoulder routine give man more power to shrek others arm while u play.
parallelly , include forearms as often as possible .

[aiwass]

Weighted chins, heavy curls, forearm and rotator cuff work.

[Dominik]

Here's one case where bigger isn't better.

True Although it sounds funny considering Magnus is over 6'6" and would completely dwarf most people. I'll bet it's not often he's had to compete against someone that much bigger than him.

[O===(_)]

I'm pretty good at arm wrestling, and I do a lot of curls and forearm work. Preacher curls are my favorite and cable curls a close second. I do a lot of farmers walks and the thing with the stick and the rope and you keep turning your wrist to bring it up. Sorry I don't know the name but that exercise kills.

[BattleHymns]

**** dont arm wrestle I kinda got into it for a few months and it was all fun and games but in april 2006 out of the blue I snapped my humerus (spiral fracture) and it took 3 months before I could get back to lifting and 1 1/2 months to build my strength up and my rc still bothers me on some exercises not to mention my bicep looks kinda weird cus of the bone being thicker in one area and having a very hard time building up that arm again.

Edit: It took forever to straighten my arm again to..no cast at all just bones grinding against each other in a collar and cuff.

[Thewhite9t]

Although the biceps and shoulders do play a role in arm wrestling I think that the forearms actually play the biggest role. My brother curls about the same as me but my forearms are 14" and his are 16" and he can drop me in about 3 secs. His upper arm really isn't that big but his forearms are huge, that's what makes him so good. So don't neglect the biceps and shoulders by any means, but I would put special emphesis on the forearms.

[PoW]

Forget arm wrestling, not a good test of strength. Stop arm wrestling and next time someone asks you to do it tell them no, but that you will sumo wrestle them because it's a much better test of strength.

[BattleHymns]

ya sumo wrestling with a swissball is a much better test of strength

[bodyweight]

If arm wrestling is your chosen sport you could probably stick with you current training but go to a 2 inch bar for your grip. Plate curls (grab a 25 or 35lb plate and curl keeping your wrists straight), sledghammer lifts (various and odd positions), and anything that can strengthen your shoulders would also be benficial (pressing excercies). The best advice would be to arm wrestle as many people of various weights and handsizes. Keep your shoulders safe.

[RIPcookiethief]

I've read that hammer curls will help a lot with arm wrestling.

[KingSht]

Is arm wrestling still part of Strongman competition? Apparently that arm wrestling feat ended Nathan Jones' career:

http://www.imdb.com/name/nm0428923/bio

Height
6' 11½" (2.12 m)

Mini biography
Nathan Jones rose upon the world strongman scene in 1995 and showed promise to become perhaps the top competitor in the world. At 6' 11" and 360 lbs., the giant Australian known as Megaman was an imposing sight and used his great size and strength to place high in the World Musclepower Championships.

Unfortunately, tragedy struck Megaman in a qualifying heat for the 1995 World's Strongest Man Competition when he suffered a spiral fracture in his arm while arm wrestling European Champion and 1998 World's Strongest Man, Magnus Samuelsson of Sweden. Certainly a shame, as Nathan's career was only beginning and looking very bright.