Arm wrestling is a classic contest of arm strength between two people. Participants are normally seated at a table with one hand behind their backs and one hand interlocked with their opponent. The goal is to touch your opponent's knuckles to the table. Training emphasis should be placed on the primary muscles utilized in arm wrestling matches, which are your biceps, teres major and pronator teres. Each of these muscles serves to perform a particular function and a combination of strength from each of these muscles contributes to your overall performance.
Biceps
The biceps, which are located on the front of your upper arm, are responsible for flexing or bending your elbow. During a match, your biceps can help lock up your arm to prevent your opponent from moving it toward the table. This is especially true when your hand is in a neutral position with your thumb pointing up. This is the starting position of an arm wrestling match, and strength in this area can help you get a good start.
Teres Major
The teres major is a crucial internal rotator of the shoulder. Rotation of your forearm toward the table is one of the most important skills in arm wrestling. This makes the teres major one of the most important muscles to train for success in a match. Your teres major muscle runs from your shoulder blade to your upper arm bone.
Pronator Teres
Your pronator teres and its development has important strategical implications in your arm wrestling match. Your pronator teres is responsible for pronation or turning your wrist downward. Utilizing this muscle in an arm wrestling match allows you to gain additional leverage over your opponent. In a match, you simply roll your wrist and hand over your opponents. This allows you to push downward and get more assistance from your chest, back and shoulder muscles.
Considerations
Your pec major and lattisimus dorsi muscles are also responsible for internal rotation of your shoulder; however, their location and the way they contract limit their role in arm wrestling matches. The smaller muscles located on the front of your upper arm and in your forearm also play a role in arm wrestling matches. These muscles are typically stabilizers and support the functioning of your biceps and pronator teres during a contest.
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