Hey, apparently "issues" are settled around here by arm wrestling. So I just want to strengthen the muscle that improves my performance in arm wrestling, lol.

It's the forearms right? What can I do to make those stronger? Oh, and how do you increase the size of your wrists? I know it's vague, but will eating simply do? I have SMALL TINY wrists.

Thanks. Gots to go!

It's a combination of a lot of things, not just the forearm.

Arm wrestling is very technique based, your time is probably better spent working on stabilizing, leverage, grip, than pounding weights in the gym.

Wrist size is genetic, you're stuck with what God gave you.

hi
No I dont agree that wrist size cant be increased.It can be just continue with pullups and pushups.These exercises will help alot.

You can simulate arm wrestling my using a dumbell.Put ur elbow on ur knees and hold a dumbell in ur hand and complete the arm wrestling motion.Maybe this will help.

Arm wrestling is very technique based, your time is probably better spent working on stabilizing, leverage, grip, than pounding weights in the gym.


A ha! I knew there was a trick to it. I'm always pissed off when guys beat me at arm wrestling because I have no idea how to do it and then they always brag about being stronger than me.

take a wooden rod, drill a hole through the middle, and tie a rope to it, then tie weight to the bottome and wrap the rope around the rod with ur forearms, do it with ur wrists down and wrists up

believe it or not a lot of it has to do with fingers and wrists....... make your fingers stronger by kneading a rubber ball where your THUMB is included in the process... hand flex grippers don't work the thumb like they should... next.. get a sledgehammer.. grasp it with one hand on the middle or so of the handle , your arm hanging straight down..with the palm area of your thumb pointing straight ahead...now try to "curl" the weight using only your wrist...your arm stays straight.. before you start find a place on the handle that will allow you to curl fairly easily for reps because if you grip it too far down it will be too much weight.. the head of the hammer will come up infront of you for this ex..... next try same thing only now head of hammer is behind you, so your curling with the non-thumb side of the wrist.... next put arm in position as if you are going to do a bicep hammer curl....grasp sledge normally half way down the handle or so.. head of sledge should be directly above your fist.... now s-l-o-w-l-y turn wrist to left horizontal postion and then slowly come back over to right horizontal position....repeat.. experiment with your grip position on the handle to find the appropriate weght to use.. the closer you grip it the head the less weight there will be... except for the weight of the hammer itself.....don't go heavy to begin with.... you may want to supplement these ex's with wrist curls and reverse wrist curls.. and DON'T FORGET THE FINGERS!...

I've read that you can really improve your arm wrestling performance with a couple of techniques. For one, as soon as they say "go" or whatever, try to pull his hand closer to your chest. You want your forearm straight up and down and you want his to be at an angle. You can gain alot of leverage this way. Also, Don't just put arm strength into it. If you're successful at getting your arms closer to you than to him, it's easier to lean into it and put your shoulder into the equation as well. Of course good reflexes help as well. Getting a jump on him gives you a good headstart.

I'm not sure what training would help your arm wrestling. My brother, for example, beat a guy that benches over 400, but he could only bench about 200 himself. Doesn't make any sense.

It's the forearms right? What can I do to make those stronger? Oh, and how do you increase the size of your wrists? I know it's vague, but will eating simply do? I have SMALL TINY wrists.

How old are you? You CAN increase the size and strenegth of your wrists so don't let anyone tell you differently. I would suggest you get the book, Dinosaur Training by Brooks Kubik. It is excellent when it comes to strength and strength training. There is a reference in the book where he talks about his building his wrist strength and how he did it.

You might also look into getting a wrist roller - there are two types: a supported and an unsupported. A supported wrist roller is one in which you have it set up between a power rack or a squat rack. Here's the link to the one I currently use:

The New York Barbells POWER WRIST ROLLER (www.newyorkbarbells.tv/0140.html)

I've worked to 200+ pounds on mine and it really works the wrists hard! One other thing you might look into is sledgehammer levering. I'm doing it and it is fantastic for building wrist strength!! :tucool: