To train for arm wrestling you must develop stronger forearms, wrists and hands. Powerful forearms can create leverage that helps you pin your opponent's arm to the mat. Traditional barbell wrist curls will help develop forearm and grip strength but supplementing with sports specific-movements can help you get more pins. The best form of arm wrestling training is engaging in practice matches. Use gym workouts to augment your training sessions on the arm wrestling table. Before starting a strength training regimen consult a physician.
Lever Lifts
Lever lifts help develop forearm strength. Place a barbell plate on one end of a lever or use a sledge hammer for this exercise. With your arm fully extended down to your side, slowly pivot the wrist upward. Keep your arm still throughout the movement. Using a lever with a thicker grip helps create the effect of gripping up with a competitor.
Wrist Curls
Wrist curls over a bench help isolate the forearms muscles. Position a barbell on one side of a flat bench. Kneel down facing the bench. Grasp the barbell with a narrow grip, with hands about 6 inches apart, palms facing down. Rest your forearms on the bench and let your wrists hang over the bench. Slowly curl your wrists upward until fully extended. Lower your wrists to the starting position. Keep your forearms still throughout the movement.
Towel Pullups
Place two small towels over a pullup bar, spaced about shoulder width apart. Make sure equal portions of each towel hang over the bar. Grasp each towel with thumbs pointing up and palms facing one another. Pull yourself up toward the bar, keeping your back straight. Raise yourself until your chest touches the bar. Slowly lower yourself back to the starting position. This movement increases strength in your wrists, back and arms.
Rubber Ball Grip
Gripping a rubber ball improves your hand strength, targeting the forearm flexors. Powerful hands help you gain leverage on your opponent. Squeeze a rubber ball for 90-second intervals. Do three sets for each hand.
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