We answer the question: how to train your arm for arm wrestling?

Arm wrestling is one of the most popular and widespread strength sports. One-arm wrestling is a man's pastime that dates back centuries, and the world championship in this activity was first held back in 1961, in California. This is where the modern name came to us - “armwrestling”, which translated means “arm wrestling”.

Armwrestling training has a lot of details and nuances...

The main role in this matter is played by the muscles of the arms, and, as a rule, in serious professionals, not both, but one - the one with which the athlete fights, and therefore his training is designed specifically to strengthen it.

So, our main topic of this article is: how to train your arm for arm wrestling? Despite the fact that, at first glance, arm wrestling may seem simple or even primitive to the uninitiated, in fact there are a considerable number of its own features, each of which is important in its own way. Just like in any other sport, in arm wrestling considerable importance is given to the correct technique and style of performing exercises. Only in this case will you be able to develop exactly those muscles that play a major role in competitions. First of all, without a doubt, you need to focus on training:

1. deltoid,
2. biceps,
3. triceps,
4. forearm muscles,
5. and the brush itself.

Naturally, do not forget to train other muscle groups. It should also be noted that simply building muscle mass, which is what bodybuilders actually do, will not bring you the long-awaited result - since, along with brute physical power, the so-called explosive strength also plays a huge role.

In order to train and develop the explosive power of your arm, the most effective and relevant are push-ups and dumbbell curls. The peculiarity of performing these exercises, familiar to every athlete, is that they need to be performed at the maximum possible speed. As your abilities develop, you can make the task more difficult: do push-ups with a clap, do push-ups on one arm, do push-ups with a weight on your back. Before each training session, and even more so sparring, it is very important to stretch your joints and ligaments well. Arm wrestling has a very high risk of injuries and sprains, so pay serious attention to warm-up.

1. Wrist flexion. Sit on a bench with a barbell in your hands, spaced a short distance apart. Place your hands on an incline (or straight) bench so that your wrists hang over the edge. Bend your wrists as you slowly raise and lower the bar. In this way, all the muscles of the anterior group of your forearms receive the load. Perform the exercise carefully, preferably with a partner for protection, especially if your wrists are not yet developed enough.
2. Explosive dumbbell lifts on a Scott bench (for biceps) are an exercise known to every athlete. Perform approaches with both supination (rotation) and hammer grip raises. Experiment with amplitude: to develop “explosive” strength, bend and straighten your arm completely and use medium or minimal weight; to develop brute power, bend your arm at partial amplitude.
3. Pronation is one of the most important exercises for an arm wrestler. You will need a strong belt and weights (for example, a barbell plate). To perform the exercise, place one knee on the bench and place the forearm of one hand (which holds the weight belt) across. Place the palm of your other hand on the bench and lean towards the arm you are training. The barbell plate lies on the floor, the arm is in a horizontal position. Rotate your hand until your wrist is in a vertical position, as if wrapping a belt around your palm. You can use a block trainer to perform this exercise.
4. Abduction is also one of the key exercises for arm wrestling. To perform it, stand straight, arms down along the body, a one-sided dumbbell is clamped in the exercised one so that the weight is located on the side of the thumb. Using your wrist, lift the weight up, then slowly lower it back down.