What Muscles Are Used In Arm Wrestling?

One of the best ways to spend an afternoon with friends is by holding arm wrestling competitions amongst yourselves. If you become a good arm wrestler, you can sign up for tournaments in your area and dazzle with your might.

But how will you get better? What muscles should you beef up in readiness for your future amazing feats in arm wrestling?

It’s Not Just Your Arm Muscles

It’s called arm wrestling, but that is a misleading name. You see, it’s not just your arm muscles that are cooperating in your effort as you strain to pin down your opponent’s arm. Your entire upper body is required to make you an arm wrestling juggernaut.

Some muscles, for instance, your forearm muscles, pull more weight, but ultimately you need all of them to work together for you to subdue your opponent with irresistible force.

Forearms and Hands

Naturally, the muscles in your arms and hands will matter more since these are closer to the point of contact where you apply force against your competitor’s arm.

For that reason, you need to have a firm grip. A firm grip will give you control you’re your movement, and may even loosen your opponents grip, push back his wrist, enabling you to pin down his hand. A strong grip also intimidates.

Your forearm muscles will help you to plant your elbow on the table firmly. You see, when your elbow budges, your competitor gets leeway to pin you.

To make the best of these muscles, you should start doing wrist curls. The right way to do wrist curls is to grab the dumbbells and hold them in such a way that your forearms rest against your thighs while the palms of your hands face upwards. The wrists should hang over the edge of your thighs.

Triceps and Biceps

The rest of your arm comprises two muscles: the biceps and the triceps. These arm muscles give you the power to stabilize and lock your elbow on the table. That gives you the edge you require to push against your opponent’s arm.

The biceps and triceps coordinate in your arm, giving it steadiness to keep it from budging when your competitor applies force on it.

Have you ever noted how when you grip your opponent’s arms, you tend to pull in your elbows closer to your body? This movement is made possible by your biceps and triceps.

You exercise your biceps with dumbbell and barbell curls. You stand upright with your feet slightly parted wider than your shoulder length. Hold your arms straight at your sides, with upward-facing palms, a dumbbell in each hand. Your back must be straight.

Make flexing movements with your elbows to bring the barbells toward your chest or the dumbbells toward your shoulders. The upper arms should be still while you execute this movement. Lower the arms and repeat the exercise.

These barbell/dumbbell curls will build your bicep muscle’s strength, giving you the crushing power you crave.

To exercise your triceps, use the cable pushdown exercise. Standing with feet close together, grab hold of a cable attachment. Make this a narrow grip, ensuring your hands are in front of your neck. Your elbows should be close to your sides.

Next, extend your arms downward until they are straight. When they are straight, return them to your original position.

Shoulders and Back

Your shoulder muscles are also crucial. You see, you draw power from your shoulders to pin down your competitor.

Whenever you feel an advantage over your opponent, and you want to pin him, rotate your body to position it slightly outside the wrestling arm. This will enable you to derive power from your shoulder muscles, specifically the deltoid. These muscles will help you to pin down your opponent’s arm.

Meanwhile, the muscles in your upper back contract, adding force to your shoulder muscles, making them stable while you rotate your body.

Chest and Stomach

In your chest, you have pectoral muscles. These increase your power while you rotate your shoulder with the intent of exerting that final force that will finish your competitor.

When you tighten your abdominal muscles, you can draw strength from your core which will help give your body stability. You will need that stability for you to fully focus on your forearm, keeping it upright until you can demolish your opponent.

Final Verdict

So if you want to be a better arm wrestler, these are the muscles you should work on. I know you didn’t realize how many muscles you use when you are arm wrestling. That’s why so many parts of your body pain you when you are arm wrestling!

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