The Best Exercises for Armwrestling

So, you want to get good at armwrestling? Great idea, but sometimes it can be overwhelming to start. For example, what exercises should you do to get better at armwrestling? Well, we've got you covered with a good selection!

1. Why Typical Gym Work Isn’t Enough

Most 'gym bro's' can be very strong in traditional gym lifts, but lose out during an armwrestling match to a guy that's half their size.

The thing is, bench presses, barbell rows, OHP, etc. build general strength, but arm‑wrestling demands specific strength: most notably cupping, pronation, rising, and side pressure. All movements that standard lifts barely touch. The exercises below load those niche muscles directly—so you transfer every pound of strength to the table.

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2. Biomechanics 101: The Arm‑Wrestling Power Chain

1. Fingers → Wrist (Cup & Rise) – Secure the hand.

2. Wrist Rotation (Pronation/Supination) – Dictate inside vs outside game.

3. Elbow Flexors (Brachialis, Biceps) – Drive back‑pressure.

4. Shoulder & Torso – Deliver side pressure and protect the humerus.

5. Core & Legs – Anchor you to the table for maximum drag and stability.

Hit each link, and you’ll be unstoppable.

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3. The 15 Best Arm‑Wrestling Exercises

 

A. Cupping

1. Wrist Curls

   • Why: Builds wrist flexors so that you can gain control of your opponent's hand.

   • How: simply curl the wrist inward to train your forearm flexors

   • Tip: 4 × 6–8 heavy + 2 × 15 pump sets.

   • Tool: Wrist Wrench, Dumbbell/Barbell, Armwrestling Buddies

2. Wrist Extensions

   • Strengthens the wrist extensors that stabilise the wrist and prevent imbalances

   • Tip: use high reps and go for the 'burn'

   • Tool: Wrist Roller, Dumbbell.

3. Riser Lift (Vertical Handle)

   • Trains finger “rise” used by Devon Larratt to stay above opponents.

   • Tool: Judo Belt + Loading Pin.

B. Forearm Rotation (Pronation & Supination)

4. Cable Pronation Lift

   • Keep elbow fixed at 90°, rotate fist inward against the cable.

   • 5 × 5 heavy; progress weekly.

   • Tool: Pronation Handle.

5. Cable Supination Drag

   • Mirrors inside hook rotation; drag elbow to hip as you supinate.

6. Hammer‑Style Pronator “Pulses”

   • Use a sledge or adjustable lever; micro‑range pulses for tendon density.

C. Elbow Flexors & Brachialis

7. Thick‑Grip Hammer Curl

   • Neutral‑grip overloads brachialis; keeps spine neutral like table pulling.

8. Reverse EZ‑Bar Curl

   • Doubles as wrist‑extensor work; go moderate weight, strict form.

9. Seated Cable Row to Hip (Strap Grip)

   • Emphasises back‑pressure line: hand to pocket, elbow tight.

D. Side Pressure & Shoulder Integrity

10. Cable Side Pressure Press

    • Anchor elbow on pad at table height; press perpendicularly.

    • Golden rule: Build slowly—side pressure is humerus‑risky.

11. Internal Shoulder Rotation (Band)

    • Rehab‑style, high reps; fortifies the rotator cuff that resists breaks.

12. Isometric Table Push‑Down

    • Set elbow on pad, push into immovable bar for 10‑sec maximal holds.

E. Full Chain & Core Anchors

13. Standing Lat Drag (Belt Around Wrist)

    • Simulates start of top‑roll; drive with lats while maintaining cup.

14. One‑Arm Landmine Row (Underhand)

    • Underhand grip mimics rising back‑pressure; mix heavy 5s & high‑rep 12s.

15. Split‑Stance Anti‑Rotation Hold

    • Cable pulling sideways; teaches torso to stay square under torque.