Im at this party and my friends decided to have a arm wrestling tournament.
Usually I dont arm wrestle, I train for fighting only but I entered anyways.
I won my 1st match with this guy who was about 100lbs heavier than me but my 2nd arm wrestle I got beat...rather easy.


And this is the thing..In my gym I left heavy for strength, I lift more than my brother who is 275lbs but i still got kicked in a strong man competition(arm wrestling) And I was wondering...what the heck would I be doing wrong?:wah:

How much do you lift?

Arm wrestling isn't a strongman competition.

How much do you lift?

Arm wrestling isn't a strongman competition.

Well you know what I mean...Tough Man Competition..w/e hey.

Well I bench 235x8reps 3 sets
Curl 50lbs dumbell each arm 2 sets of 10
DeadLift 320lbs 5 reps, 3 sets
Squat 260lbs 8reps (legs are weak)

There are other exercises but dont know the correct name for them.

Im 5'10 178lbs now btw.

But I do these on strenth and conditioning days.

Should I go heavier and lower the reps?

Well you know what I mean...Tough Man Competition..w/e hey.

Well I bench 235x8reps 3 sets
Curl 50lbs dumbell each arm 2 sets of 10
DeadLift 320lbs 5 reps, 3 sets
Squat 260lbs 8reps (legs are weak)

There are other exercises but dont know the correct name for them.

Im 5'10 178lbs now btw.

But I do these on strenth and conditioning days.

Should I go heavier and lower the reps?

Yeah heavier and lower reps is the way to go for max strength. Was the guy that beat you bigger than you or stronger than you? I wouldn't really sweat losing an armwrestling match man.

EDIT: try and keep the reps below 7

I thought the key to arm wrestling was wrist control?

yea i think forearms play a huge role in arm wrestling.

it's alot of technique also. to get better, i'd suggest practicing it more before changing your training. then adding some heavy rows and curls - regular/hammer/reverse if you actually wanted to train for it.

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How much do you lift?

Arm wrestling isn't a strongman competition.

anymore :-)

Im at this party and my friends decided to have a arm wrestling tournament.
Usually I dont arm wrestle, I train for fighting only but I entered anyways.
I won my 1st match with this guy who was about 100lbs heavier than me but my 2nd arm wrestle I got beat...rather easy.


And this is the thing..In my gym I left heavy for strength, I lift more than my brother who is 275lbs but i still got kicked in a strong man competition(arm wrestling) And I was wondering...what the heck would I be doing wrong?:wah:

technique plus strength beats strength.

hook fast, and whilst trying to smash his knuckles to the table, pull towards his hand your body to destroy his leverages.

hammer curls and grip training are going to help mind. buy some CoC grippers from Ironmind, and build some hand strength

technique plus strength beats strength.

hook fast, and whilst trying to smash his knuckles to the table, pull towards his hand your body to destroy his leverages.

hammer curls and grip training are going to help mind. buy some CoC grippers from Ironmind, and build some hand strength



I'd just get a round piece of wood tie a rope to it and add some weight to the end of the rope. Use that plus either barbell or dumbell wrist and reverse wrist curls. Plus any heavy pulling exersize like deads or rows will also help with grip strength.

I'd just get a round piece of wood tie a rope to it and add some weight to the end of the rope. Use that plus either barbell or dumbell wrist and reverse wrist curls. Plus any heavy pulling exersize like deads or rows will also help with grip strength.

that's all good, but the gains of a proper grip training program in addition to heavy lifting beat the ever-loving shit out of the grip strength built by heavy pulling movements alone. Perhaps not directly related to winning the arm wrestle, but if you can smash a 2 or close a 2.5, your crushing grip applied to someone's thumb will be a little distracting for them.

i don't have much experience with the various curls you mention, but hammer curls closely replicate your arm's movement when pulling your opponents hand back towards your body, the technique which breaks down his leverages and increases your own. I suppose doing both would yield the most benefit.

Forearm power. Shoulder rotator cuff power. And some lat power. Forearm is the most important though. Fucking work those forearms like crazy.