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Which muscles are good for Arm Wrestling?
- Thread starter mrt
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oompha-loompha
New member
I fucked up my shoulder really bad arm wrestling
work on your rotator cuff...... like a baseball player would for throwing.... use a cable cross over mach and with one hand at a time put on a ton of weight and imagine slammin that punks fist to the table....... the owner of my gym talked about this..... he was a state armwrestling champ
forearms are good and you biceps are pretty much statically held in the same position... if your using bicep..... then your loosing because they have shifted your body to a pulling position instead of rotating..... ie... no help from your body whatsoever.... so unless your 1 arm curling 200 lbs...... keep your arm close to your body
endpoint
New member
just what Exodus said. the rotator cuff.
I imagine the one arm external rotation would be best.
this exercise pretty much mimics a arm wrestle.
do a search on this message board for rotator cuff and arm wrestling.
this topic has been covered a few times already.
also do a search of the web for "arm sports" and "arm wrestling" I remember a few sites having conditioning tips for arm wrestlers.
I imagine the one arm external rotation would be best.
this exercise pretty much mimics a arm wrestle.
do a search on this message board for rotator cuff and arm wrestling.
this topic has been covered a few times already.
also do a search of the web for "arm sports" and "arm wrestling" I remember a few sites having conditioning tips for arm wrestlers.
Deathspell Omega
New member
Arm wrestling is all technique. If you pull your opponent's arm towards you, you'll have more than enough leverage to take down someboody twice as strong as you are.
MonStar1023
New member
Yeah I would defintely say your rotator cuffs and probably your forearms and brachialis. When your thumb is pointing toward your biceps (hammer grip) usually your brachialis is stimulated... its the muscle that runs in between your biceps and triceps. Hammer curls, maybe some direct forearm work, and some rotator cuff exercises should set you on your way.
Subscapularis, infraspinatus, wrist extensors and flexors, latissimus dorsi, teres major,
pectoralis major, posterior deltoid, biceps, brachialis, brachiroadialis all muscles (and
some other) involved in arm wrestling.
The forearm muscles (wrist extensors, flexors, brachioradialis), biceps, and rotator cuffs
(here infraspinatus, subscapularis) should be paid the most attention. The exercises you
should emphasize on concerning these muscles:
Forearms (wrist extensors, flexors):
* Wrist curls (BB or better DB because in arm wrestling you only use one arm).
Brachioradialis:
* Overhand grip DB, BB or E-Z bar curls and/or
* Hammer curls
Brachialis, Biceps:
* Preacher curls
* Standing bicep curl (BB and/or DB)
Pectoralis major:
* Bench press
Latissimus dorsi & Teres major:
* Lat pull-down
* Dips
* Bent-over row
Subscapularis:
* Dumbbell or Cable internal rotation
-If you haven't done these before workout with light weights!
Infraspinatus & Posterior deltoid:
* Dumbbell or Cable external rotation
-If you haven't done these before workout with light weights!
* Bent-over row
For more info. about these muscles and how to do all of these
exercises above, see: http://www.exrx.net/Lists/Directory.html
You may also want to incorporate isometrics (especially for forearms) for strength,
tolerance to lactic acid accumulation (LA causes muscle fatigue).
pectoralis major, posterior deltoid, biceps, brachialis, brachiroadialis all muscles (and
some other) involved in arm wrestling.
The forearm muscles (wrist extensors, flexors, brachioradialis), biceps, and rotator cuffs
(here infraspinatus, subscapularis) should be paid the most attention. The exercises you
should emphasize on concerning these muscles:
Forearms (wrist extensors, flexors):
* Wrist curls (BB or better DB because in arm wrestling you only use one arm).
Brachioradialis:
* Overhand grip DB, BB or E-Z bar curls and/or
* Hammer curls
Brachialis, Biceps:
* Preacher curls
* Standing bicep curl (BB and/or DB)
Pectoralis major:
* Bench press
Latissimus dorsi & Teres major:
* Lat pull-down
* Dips
* Bent-over row
Subscapularis:
* Dumbbell or Cable internal rotation
-If you haven't done these before workout with light weights!
Infraspinatus & Posterior deltoid:
* Dumbbell or Cable external rotation
-If you haven't done these before workout with light weights!
* Bent-over row
For more info. about these muscles and how to do all of these
exercises above, see: http://www.exrx.net/Lists/Directory.html
You may also want to incorporate isometrics (especially for forearms) for strength,
tolerance to lactic acid accumulation (LA causes muscle fatigue).
Last edited:
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