Professional arm wrestlers need more than just bulging biceps. Arm wrestlers get much of their power from their forearms, and they also need a vice-like grip to manhandle opponents. Since standard workout programs don’t target these specific areas, professional arm wrestlers require their own unique exercises to compete at the sport’s highest levels.
This exercise requires some type of lever with one heavy end, like a sledge hammer or a dumbbell bar with weight plates on only one side. A special device called a hammer bar, which has a thicker grip handle and adjustable weights at the opposite end, works best. Stand with your arms at your sides and the hammer bar in your wrestling hand. While keeping your arm still, simply pivot at the wrist to raise and lower the weight. Perform at least eight reps per set. Now reverse your grip on the hammer bar so the weighted end points behind you. Again, pivot the wrist while keeping the arm still, lifting the weighted end behind you. Perform at least eight reps.
Lying Lever Lifts
This exercise can be performed with a baseball bat or another lever with a lighter end than the one used for the traditional lever lifts. In this version, you lie flat on your back with your arms at your sides and the baseball bat in your wrestling hand, the bat’s barrel resting on the ground and pointing away from you. Now rotate your wrist to raise the bat barrel off the ground, moving it up and back down across your body. Rotate the wrist again to lower the bat back to the starting point. Perform at least eight reps.
A variation on a classic upper-body workout, towel pullups enhance grip strength and place extra emphasis on the wrists and forearms. Hang two towels on a pullup bar, positioning the towels shoulder-width apart. Grip the hanging portions of the towels with your palms facing each other. Now perform standard pullups, lifting your entire body off the ground until your chin passes the bar. Try to perform at least eight reps.
Performing finger walks can strengthen finger and hand muscles for enhanced grip strength. Hold a sledge hammer vertical with the heavy end toward the floor. However, only hold the hammer with the four fingertips of your left hand on one side of the handle and the four fingertips of your right hand on the opposite side. Starting at the very top of the handle, walk your fingers down the entire length of the hammer. You’ll need to press the index fingers of each hand into the handle to hold the hammer in place and then spread your hand to extend your bottom three fingers, which will now support the hammer while you bring down your top fingers. Continue to finger walk in this same fashion for the length of the entire hammer.