Arm wrestling is a sport that requires a combination of upper body strength, grip strength, and technique. To become an arm wrestling champion, you need to focus on exercises that target the muscles used in arm wrestling and improve your overall fitness level. Here are some exercises that can help:
Pull-ups and chin-ups: These exercises are great for building upper body strength, particularly in the biceps, back, and forearms. You can vary the grip to target different muscles.
Rows: Rows are another effective exercise for building upper body strength, particularly in the back and forearms. You can use dumbbells, barbells, or resistance bands to vary the intensity.
Bicep curls: Bicep curls are an isolation exercise that can help build strength in the biceps, which are crucial for arm wrestling. You can use dumbbells, barbells, or resistance bands to vary the intensity.
Tricep extensions: Tricep extensions are another isolation exercise that can help build strength in the triceps, which are also important for arm wrestling. You can use dumbbells, barbells, or resistance bands to vary the intensity.
Farmer’s walks: Farmer’s walks involve holding heavy weights and walking a distance. This exercise is great for building grip strength and overall strength. Start walking with the weights and stopping from time to time to shrug the weights.
Grip strengtheners: Squeezing a grip trainer or using a hand gripper can help improve grip strength, which is crucial for arm wrestling.
Shoulder press: Shoulder press is an effective exercise for building overall upper body strength, particularly in the shoulders and triceps.
Push-ups: Push-ups are a great bodyweight exercise that can help build upper body strength, particularly in the chest, shoulders, and triceps. Incline and decline pushups are beneficial.
It’s important to remember that technique is also important in arm wrestling. Practicing arm wrestling techniques and using proper form during exercises can help you become a better arm wrestler. Additionally, a healthy diet and regular cardio exercise can help you maintain a healthy weight and improve your overall fitness level, which can also contribute to your success as an arm wrestler.