There’s something primitively masculine around settling disagreements by clasping your mate’s hand and also pinning it down right into the dust.

You are watching: What muscles do you use in arm wrestling

Arm Wrestling has actually evolved into a sport these days and also there’s no much better alternative if you are in search of a raw screen of toughness. 

However before, it’s a sport that’s riddled through misconceptions.

Take this occurrence that occurred a few years back in an NYC pub.

A mountain of a guy put out an open arm wrestling challenge. He beat 4 men in a expectancy of 10-minutes, including the barman who was a brute himself. 

We believed he was gonna walk residence via the crown, for he was developed prefer a silverago gorilla and he had brute force.

Isn’t that what it’s all about? Brute force? 

And then we noticed a puny little skinny equipped male through twig-choose hands walk approximately the table and pin him down within 2-minutes.

Everybody in the pub was awestruck, even though he didn’t have significant hands, he had actually long, sinewy forearms and also rock-like triceps. 

That obtained us reasoning. What are the muscles that come right into play in arm wrestling? Can muscle strength beat brute force? 

What Muscles are Used in Arm Wrestling?


Believe it or not, arm wrestling is a compound movement that requires multiple muscle groups of the top body at various steras.

When you begin, you are looking to revolve your opponent’s arm and also produce a solid pulling activity in the direction of you.This is where your shoulder complex, including the lats, the pecs and also Subscapularis come into play. 

This is adhered to by the pull, wright here the elbow, the biceps brachii and brachialis kick in. 

As you turn their wrist or use the toproll or the hook to force open up the opponent’s fingers, the wrist flexor muscles kick in. 

Lastly, when you tilt your body in the direction of the table to pin the opponent’s hand also down, your trunk muscles, mostly the oblique, will certainly kick in. 

What Dumbbell Exercises are Good for Strengthening the Muscles Used in Arm Wrestling?


As you’d have noticed, the mass of the stamina for the motion originates from your arm muscles including the forearms, the wrists, the biceps and also the triceps. 

Tbelow are a number of exercises which you deserve to usage to develop the strength required to crush your enemies arm and pin it dvery own conveniently.

Here are some of them. 

Hammer Curls


If you have been hitting traditional bicep curls via a supinated grip wright here your palms confront your body as soon as you curl, swap it with hammer curls that are percreated through a neutral grip. This will change the focus from your biceps to the brachialis and the brachioradialis, which is just one of the vital muscles of the forearm that’s affiliated in arm wrestling.

Swap the medium-weight dumbbell through a heavy one and also use progressive overload to constantly include tension to the muscle, which will certainly stimulate growth. 

Wrist Curls


The humble, seated wrist curl is one of the best exercises to build stamina in your forearm muscles which rarely acquire the attention they deserve. The raised strength will analyze right into heavier compound lifts and also during an arm wrestling enhance, into much better flexion toughness when you are trying to pull your opponent’s arms inwards, in the direction of you.

Developing forearm strength is important to success in arm wrestling, specifically if you aren’t born with long forearms. 

Bicep Curls


Don’t let all the focus on the forearms and wrists shift the attention ameans from the biceps. They are dubbed ‘The Guns’ for a factor. Use dumbbell curls, cambered bar curls, and also isolation motions to targain the various heads of the bicep.

When perdeveloped on the incline bench, it will certainly activate your biceps a lot more and provide you a much better stretch at the lowest allude. 

Tricep Kickbacks


This basic exercise is just one of the ideal ones for developing solid triceps, which will be incredibly helpful in helping you pull your opponent’s arm in the direction of you. The triceps will certainly likewise come right into play at the final stage when you are around to tilt inwards, simply prior to you pin their arm to the table as it becomes even more of a pushing activity as soon as it’s time to pin their hand also quite than a pulling activity.

What various other Exercises deserve to I execute to Strengthen the Muscles Used in Arm Wrestling?

Other than these straightforward dumbbell exercises, the neutral grip weighted vest hang is a wonderful move to build forearm strength.

Moreover, it’s an isometric host that builds a solid core as well.

Just put on a 10kg weighted vest, jump over to the pull up bar using a neutral grip and raise your body till the elbows are at 90-degrees. Hold this position for 10-counts, lower the body and also repeat.

As you gain stronger, you ca rise the duration of the hold as well as boost the weight on the vest. 

Even something as easy as including fat grips to the dumbbells can make a vast difference in all at once muscle activation once you perdevelop these moves. 

Is Arm Wrestling dangerous?

If you execute not have actually the strength and also the appropriate method, then yes, arm wrestling have the right to be extremely dangerous because it is just one of the leading causes of a humeral fracture. 

So unmuch less you wish to hear your arm snap prefer Mr. Glass from the Shyamalan movies, we recommfinish that you only acquire into arm wrestling if you have the expertise and the stamina.

Is Arm Wrestling About Muscle or Technique?

Contrary to renowned idea arm wrestling does have a lot to execute with the amount of strong muscle that you have yet it has even more to execute with the method of how you use those muscles.

When you go to learn about arm wrestling and also just how to compete you will discover that of course there is an emphasis on working your arm muscles out and gaining them more powerful but tbelow is more of an emphasis on perfecting your method and strategy. You carry out not require a crazy amount of muscle development in your arm muscles to be a champ in arm wrestling.

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If one had actually to select whether to get strong or to perfect the technique of arm wrestling, one have to choose to occupational on the approach initially.