Ok, so the truth comes out. You were running your mouth that night after the Jaeger girls gave you a couple of free shots. You ended up registering for an arm wrestling match, and it’s coming up in four weeks. Fear not. We’ll get you the skills that’ll have your opponent crying ‘UNCLE’ and save you some serious grief. Here are some exercises and tips that’ll help you win your first bout at one of America’s number one bar room sports.
Think you’ve got what it takes to whoops some serious ass in arm wrestling? Hmmm… maybe not. Unless you’ve done some serious training, you might be in for a bit of surprise when you head on down to the arm wrestling meet. Some of the guys down there may not look huge, but they’ve got the strength and skill that it takes to win the match.
I think we’d all agree that arm wrestling takes skill as well as strength, but if you want the one-up on your opponent, we’re going to lay down five exercises that are specifically designed to increase your finger, hand, wrist, forearm and bicep strength.
Exercises
Forearm Dumbbell Curl
Dumbbell Hammer Curl
Barbell Wrist Curls
Barbell Reverse Wrist Curl
Grip Curl
Forearm Dumbbell Curl
The forearm dumbbell curl works the inner side of your forearms. Sit on a flat bench while holding a dumbbell. Place your forearm palm face up on your upper thigh and your wrist over your knee. Keep the forearm as rigid as you can. Let the dumbbell slowly lower and then curl up as high as you can.
Dumbbell Hammer Curl
The hammer curl really nails your upper and outer forearms. Stand holding a dumbbell with your palms facing inward. Slowly raise your forearm upward until your forearm is vertical and then lower the weight.
Barbell Wrist Curls
The barbell wrist curl is pretty easy to do, but go easy at first. Sit on a bench and grasp the bar with a shoulder length grip. Place your forearms palm face up on your upper thigh and your wrists over your knees. Let the barbell roll down to your fingers and then curl it back up as high as you can.
Barbell Reverse Wrist Curl
The barbell reverse wrist curl is the ugly sister of the straight wrist curl. Sit on a bench and grasp the bar with a shoulder length grip. Place your forearms palm face down on your upper thigh and your wrists over your knees. Curl the barbell up as high as you can and then let it fall. Don’t let the barbell crash into your knees!
Grip Curl
I’d suggest buying one of those grip and wrist flexor products. They really do increase your finger, wrist and hand strength. It all equates to a stronger hand that can do the maneuvering that usually decides an arm wrestling match.
Skills
Having great upper body strength is just half the picture when it comes to trouncing your opponent at arm wrestling – you need skills. Most bouts are over in ten seconds or less, so you’d better pay attention and keep these three tips in mind.
Thumb Up
You’ve got a hell of a lot more leverage on your opponent if your grip is high on his thumb. Instead of letting the knife edge of your hand ‘sink’ into his, keep it up on the thumb. This will cause a slight imbalance in your opponent’s grip and he’ll continually make adjustments – leaving him wide open for a good slam.
Move In
Get closer to the action; you’ve got better leverage if you do. The further out you are the less power you’ve got. Just like playing poker – keep your hand close. You want your arm as tight of a V shape as regulations allow; don’t overreach to meet your opponent, let them come to you.
Hit it hard
Don’t pussy foot around waiting for your opponent to make his move – make it right away. A lot of matches are decided within the first ten seconds or so, so make the first move and use all of your strength to win. Over power your opponent so you’re not locked into some three minute show of strength – which pisses away your chances of moving on in the tournament.
Hit the gym hard and keep these arm wrestling tips in mind when you head back to the bar for the tournament. At least you’ll have a leg up on all the other drunken guys who talked smack after a few Jaeger shots.
Think you’ve got what it takes to whoops some serious ass in arm wrestling? Hmmm… maybe not. Unless you’ve done some serious training, you might be in for a bit of surprise when you head on down to the arm wrestling meet. Some of the guys down there may not look huge, but they’ve got the strength and skill that it takes to win the match.
I think we’d all agree that arm wrestling takes skill as well as strength, but if you want the one-up on your opponent, we’re going to lay down five exercises that are specifically designed to increase your finger, hand, wrist, forearm and bicep strength.
Exercises
Forearm Dumbbell Curl
Dumbbell Hammer Curl
Barbell Wrist Curls
Barbell Reverse Wrist Curl
Grip Curl
Forearm Dumbbell Curl
The forearm dumbbell curl works the inner side of your forearms. Sit on a flat bench while holding a dumbbell. Place your forearm palm face up on your upper thigh and your wrist over your knee. Keep the forearm as rigid as you can. Let the dumbbell slowly lower and then curl up as high as you can.
Dumbbell Hammer Curl
The hammer curl really nails your upper and outer forearms. Stand holding a dumbbell with your palms facing inward. Slowly raise your forearm upward until your forearm is vertical and then lower the weight.
Barbell Wrist Curls
The barbell wrist curl is pretty easy to do, but go easy at first. Sit on a bench and grasp the bar with a shoulder length grip. Place your forearms palm face up on your upper thigh and your wrists over your knees. Let the barbell roll down to your fingers and then curl it back up as high as you can.
Barbell Reverse Wrist Curl
The barbell reverse wrist curl is the ugly sister of the straight wrist curl. Sit on a bench and grasp the bar with a shoulder length grip. Place your forearms palm face down on your upper thigh and your wrists over your knees. Curl the barbell up as high as you can and then let it fall. Don’t let the barbell crash into your knees!
Grip Curl
I’d suggest buying one of those grip and wrist flexor products. They really do increase your finger, wrist and hand strength. It all equates to a stronger hand that can do the maneuvering that usually decides an arm wrestling match.
Skills
Having great upper body strength is just half the picture when it comes to trouncing your opponent at arm wrestling – you need skills. Most bouts are over in ten seconds or less, so you’d better pay attention and keep these three tips in mind.
Thumb Up
You’ve got a hell of a lot more leverage on your opponent if your grip is high on his thumb. Instead of letting the knife edge of your hand ‘sink’ into his, keep it up on the thumb. This will cause a slight imbalance in your opponent’s grip and he’ll continually make adjustments – leaving him wide open for a good slam.
Move In
Get closer to the action; you’ve got better leverage if you do. The further out you are the less power you’ve got. Just like playing poker – keep your hand close. You want your arm as tight of a V shape as regulations allow; don’t overreach to meet your opponent, let them come to you.
Hit it hard
Don’t pussy foot around waiting for your opponent to make his move – make it right away. A lot of matches are decided within the first ten seconds or so, so make the first move and use all of your strength to win. Over power your opponent so you’re not locked into some three minute show of strength – which pisses away your chances of moving on in the tournament.
Hit the gym hard and keep these arm wrestling tips in mind when you head back to the bar for the tournament. At least you’ll have a leg up on all the other drunken guys who talked smack after a few Jaeger shots.