How To Be Stronger In Arm Wrestling

Strengthening a little known muscle in your upper back will help you become an arm wrestling champ. Whether you are challenging a friend or competing in a tournament, you should perform the internal rotation exercise to give yourself an advantage. Specifically, the subscapularis muscle improves shoulder internal rotation, the primary arm wrestling movement. Prepare a few weeks before your challenge and you will increase your chances of winning.

Step 1

Perform the internal shoulder rotation exercise to strengthen your subscapularis. Your subscapularis is a muscle located between your shoulder blade and your posterior chest wall. Its main action is to move the palm of your hand to your chest, which is similar to the primary internal rotation movement used in arm wrestling. Including the internal shoulder rotation exercise into your workouts three times per week will optimize your winning potential.

Step 2

Lie on your right side on a bench with your legs bent and you left knee on top of your right knee. Hold a 5 lb. dumbbell in your right hand. Bend your elbow and let it rest on the side of the bench. Slowly curl the weight up to your chest, then return to the starting position.

Step 3

Perform three sets of 10 internal rotation exercises to become stronger in arm wrestling. Once completing three sets of 10 with 5 lbs. becomes too easy, you can increase the weight to 7.5 or 10 lbs. Do not use too much weight or you might injure yourself. Exercise the opposite side to keep your body balanced.