The Best Arm Wrestling Techniques & Workouts

Arm wrestling is a challenge in which opponents, seated opposite and grasping hands, try to wrestle each other's arms down to the table. Although arm wrestling is considered a test of strength, using proper techniques provides an advantage. By applying leverage rapidly, it's possible to enjoy victory over stronger opponents. Combine physical strength, speed and professional techniques to win reliably.

The Hook

The hook is the most commonly used technique in arm wrestling. If you think your forearm and biceps strength is equal to or exceeds that of your opponent, use this method to win. Curl your wrist as tightly as possible, then place the full weight of your body over your arm, keeping it close to your body. Push down with both your arm and body, maintaining wrist contact with your opponent throughout.

The Toproll

The toproll technique enables you to win with leverage rather than physical strength. Place pressure on your opponent's fingers, forcing him to open his hand. Move your grip out toward his fingertips as far as possible by walking your fingers out on his hand, then grasping his hand in the new position. Keep moving your grip further out on his hand. The advantage you gain in leverage will enable you to win the match.

The Press

If your upper body strength outmatches that those of your opponent, use the press technique. Force your opponent's palm upward so that it faces the ceiling with your hand on top. Then get the weight of your body over your arm and push his hand down, using your upper body and arm strength.

Areas to Exercise

Strength enables successful execution of arm wrestling techniques. Your fingers and hand, wrist and forearm, biceps and triceps are the most critical areas to exercise. Pick up a pair of hand grippers, or grip strengtheners, to work out your fingers and hand. Your position during a match also determines which muscles you use. As your arm is forced down, it extends and your biceps takes most of the strain. When you are forcing your opponent's arm down, you are using your deltoid muscle.