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    Exercises To Strengthen Arms For Arm Wrestling

    Uploaded by

    dasile6368
    Arm wrestling

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Exercises To Strengthen Arms For Arm Wrestling

    Uploaded by

    dasile6368
    20 views2 pages
    Arm wrestling

    Original Title

    Exercises-to-Strengthen-Arms-for-Arm-Wrestling

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Arm wrestling

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    20 views2 pages

    Exercises To Strengthen Arms For Arm Wrestling

    Uploaded by

    dasile6368
    Arm wrestling

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    To win at arm wrestling you need strong forearms, biceps and triceps.

    The following exercises


    will help you build those muscles.

    Forearms
    Wrist Curl

    Sit on a sturdy box or bench with a dumbbell in each hand. Press the tops of your forearms into
    your thighs, so that the dumbbells are hanging just beyond your knees. Using only your wrists,
    curl the dumbbells towards you.

    Farmer’s Walk

    Pick up a set of dumbbells that are heavier than a weight you can curl with your biceps and let
    your arms hang at your sides, fully extended. Stand tall and start walking, keeping your chest
    pushed out. Walk for 40 to 50 yards (you can walk in a figure-eight if you don’t have the space),
    then stop and continue holding the weights for as long as possible.

    Hammer Curl

    Grab a dumbbell in each hand and let your arms hang at your sides. Rotate the weights 90
    degrees towards you and curl them up to your chin. Slowly lower them back down. Repeat 5
    times. Complete 3 sets.

    Biceps
    Dumbbell Bicep Curl

    Stand tall with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms by
    your sides, palms facing out. Make sure to keep your torso completely still as you curl the
    weights up to your chin using your biceps. Pause briefly, then slowly lower to the starting
    position. Do 3 sets of 10-12 reps.

    Standing Hammer Curls

    In a standing position, hold a pair of dumbbells with your arms at your sides, palms facing
    inward. Lock your elbows against your sides as you engage your biceps and curl both weights
    towards your shoulders. Squeeze your biceps, then slowly lower the weights back to starting
    position. Do 3 sets of 10-12 reps.

    Triceps
    ​
    Tricep Dips

    Sit on the floor with your back against a sturdy box or step, legs fully extended. Place your
    palms on the step so that your fingers are facing you. Push into your hands as you straighten
    your arms. Pause when your arms are fully extended, then slowly lower your butt to the floor
    and repeat. Make sure to keep your heels on the ground and your elbows directly behind your
    body during this exercise. Do 3 sets of 10 reps.

    Lateral Plank Walks

    Start on all fours with your arms and legs fully extended, abs tight. Place your hands directly
    under your shoulders. Step your right foot and right hand to the right. Follow with your left hand
    and left foot. Continue for a few “steps,” then switch directions. Continue for 30 seconds or as
    long as you can.

    Diamond Push-Up

    Start on all fours with your arms and legs fully extended, abs tight. Make sure you are looking
    down at the floor. Spread your fingers, then bring your thumb and forefingers together so that
    they form a triangle shape. Bending at the elbows, lower yourself towards the ground, then
    slowly push yourself back up into starting position. Do as many reps as you can.

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