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Arm Wrestler Exercises

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Bodybuilding and Fitness Newsletter 11/15/2017

Exercises to Improve Arm Wrestling

Speed and technique are said to be the important factors for arm wrestlers, and it doesn't hurt to have a little help from some powerful muscles in the arm. There are a variety of exercises that can benefit the muscles used in arm wrestling but here are a couple of the best of the best.

Hammer Curl

The hammer curl is great for arm wrestling because it works both the upper and lower arm areas. It works the biceps, the brachialis, and the forearm muscles all the way down to the wrist.

Perform alternating sets of moderate speed hammer curls and explosive hammer curls. Perform 6-8 repetitions per set, and get in at least four total sets.

Concentrate on good form for the full range of motion. Hold the upper arm still and let the lower arm get in all the movement.

For great results, use heavy handle dumbbells, which will force you to work harder on lifting the weight.

Texas Arm Wrestler's Curl

This unique move is performed from a seated position, with a barbell in your hands and resting on the thighs. From here you curl the dumbbell upward in an explosive action. Control the barbell on the way back down (a type of negative action), then explode the weight back up for another repetitions.

Perform 3-4 sets of this explosive exercise that acts as a great proxy for arm wrestling action.

Perform your arm wresting training routine a couple of times a week.

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