There’s miscellaneous primitively masculine about settling disagreements by clasping your mate’s hand and also pinning the down into the dust.

You are watching: What muscles are used for arm wrestling

Arm wrestles has evolved into a sport these days and also there’s no much better choice if friend are trying to find a raw screen of strength. 

However, it’s a sports that’s riddled v misconceptions.

Take this event that arisen a couple of years back in one NYC pub.

A mountain of a man put out an open up arm wrestles challenge. He beat four guys in a span of 10-minutes, including the barman who was a brute himself. 

We thought he was gonna walk home with the crown, because that he was constructed like a silverback gorilla and also he had brute force.

Isn’t that what it’s all about? Brute force? 

And then we noticed a puny tiny skinny equipped guy with twig-like hand walk approximately the table and pin him down within 2-minutes.

Everybody in the pub was awestruck, even though he didn’t have huge hands, he had long, sinewy forearms and also rock-like triceps. 

That got us thinking. What space the muscles the come into play in arm wrestling? can muscle strength beat brute force? 

What muscles are supplied in arm Wrestling?


Believe it or not, arm wrestling is a compound motion that entails multiple muscle teams of the top body at different stages.

When friend start, you room looking to revolve your opponent’s arm and also create a strong pulling motion towards you.This is wherein your shoulder complex, including the lats, the pecs and also Subscapularis come right into play. 

This is followed by the pull, where the elbow, the biceps brachii and also brachialis kick in. 

As you rotate their wrist or usage the toproll or the hook to pressure open the opponent’s fingers, the wrist flexor muscles absent in. 

Lastly, as soon as you tilt your body in the direction of the table to pen the opponent’s hand down, your trunk muscles, primarily the oblique, will certainly kick in. 

What Dumbbell practice are good for strengthening the Muscles used in arm Wrestling?


As you’d have actually noticed, the bulk of the strength for the movement originates from your eight muscles including the forearms, the wrists, the biceps and the triceps. 

There are numerous exercises which you have the right to use to build the strength needed to crush your opponents arm and also pin it under easily.

Here are few of them. 

Hammer Curls


If you have actually been hitting typical bicep curls with a supinated grip wherein your palms face your body as soon as you curl, swap it v hammer curls that space performed through a neutral grip. This will shift the focus from her biceps to the brachialis and also the brachioradialis, which is just one of the vital muscles the the forearm that’s involved in eight wrestling.

Swap the medium-weight dumbbell v a heavy one and use steady overload to constantly include tension to the muscle, which will stimulate growth. 

Wrist Curls


The humble, sit wrist curl is just one of the ideal exercises to construct strength in your forearm muscle which rarely gain the fist they deserve. The boosted strength will analyze into more heavier compound lifts and during an eight wrestling match, into better flexion strength as soon as you space trying to pull your opponent’s arms inwards, towards you.

Developing forearm stamin is critical to success in arm wrestling, an especially if you no born with long forearms. 

Bicep Curls


Don’t let every the focus on the forearms and also wrists change the fist away indigenous the biceps. Castle are called ‘The Guns’ because that a reason. Usage dumbbell curls, cambered bar curls, and isolation motions to target the different heads the the bicep.

When carry out on the incline bench, it will certainly activate her biceps a lot an ext and give you a much better stretch in ~ the shortest point. 

Tricep Kickbacks


This simple exercise is among the best ones for developing solid triceps, which will be really beneficial in help you pull her opponent’s arm towards you. The triceps will additionally come right into play at the last stage when you are around to tilt inwards, just prior to you pen their arm to the table together it becomes much more of a pushing movement when it’s time come pin your hand quite than a pulling movement.

What various other Exercises can I perform to combine the Muscles provided in eight Wrestling?

Other than these an easy dumbbell exercises, the neutral grip weighted vest cave is a an excellent move to build forearm strength.

Moreover, it’s an isometric organize that builds a strong core together well.

Just put on a 10kg load vest, jump end to the pull up bar utilizing a neutral grip and also raise her body until the elbows are at 90-degrees. Organize this place for 10-counts, reduced the body and repeat.

As you get stronger, you can increase the expression of the hold and also increase the weight on the vest. 

Even miscellaneous as basic as adding fat grips to the dumbbells have the right to make a huge difference in all at once muscle activation as soon as you execute these moves. 

Is arm Wrestling dangerous?

If you perform not have the strength and also the appropriate technique, then yes, arm wrestling have the right to be very dangerous since it is just one of the leading reasons of a humeral fracture. 

So uneven you wish to hear your eight snap prefer Mr. Glass indigenous the Shyamalan movies, us recommend the you only get into arm wrestling if you have actually the expertise and also the strength.

Is arm Wrestling about Muscle or Technique?

Contrary come popular id arm wrestling does have actually a lot to execute with the quantity of solid muscle the you have yet it has an ext to do with the an approach of just how you use those muscles.

When you walk to learn around arm wrestling and how to complete you will uncover that of course there is focus on working your eight muscles out and getting them stronger but there is much more of an emphasis on perfecting your method and strategy. You perform not need a stunner amount of muscle growth in your arm muscles to it is in a champ in arm wrestling.

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If one had to choose whether to get solid or to perfect the method of eight wrestling, one should pick to job-related on the method first.