Arm Wrestling Workout Plan: Power, Precision, Persistence


Arm wrestling, a sport that combines strength, technique, and determination, has captivated enthusiasts for centuries. Whether you’re a seasoned arm wrestler or just starting on this exhilarating journey, a well-structured arm wrestling workout plan is essential to enhance your performance. In this blog post, we’ll take you through an effective arm wrestling workout plan that will help you build the strength, endurance, and skills needed to dominate the arm wrestling table.

Warm-up and Mobility (Day 1 and 4)


Before diving into the workout, always start with a proper warm-up and mobility routine. Spend 10-15 minutes on light cardio, such as jogging or jumping jacks, followed by dynamic stretches for your wrists, forearms, and shoulders. This helps prepare your muscles and joints for the intense workout ahead.

Day 1: Forearm and Grip Strength

Forearm and Grip Strength
  1. Wrist Curls (3 sets x 12-15 reps per arm): Sit on a bench with your forearm resting on your thigh, holding a dumbbell with your palm facing up. Curl your wrist upward to work your wrist flexors.
  2. Reverse Wrist Curls (3 sets x 12-15 reps per arm): Perform the same movement with your palm facing down to target your wrist extensors.
  3. Farmer’s Walk (3 sets of 30-40 meters): Grab heavy dumbbells or kettlebells in each hand and walk to challenge your grip strength.
  4. Plate Pinches (3 sets for maximum time): Pinch two weight plates together with your fingertips, testing your pinch grip strength.

Day 2: Upper Body Strength

Upper Body Stregth
  1. Pull-Ups (3 sets x 8-10 reps): Perform pull-ups with an overhand grip to strengthen your back, biceps, and forearms.
  2. Push-Ups (3 sets x 12-15 reps): Standard push-ups work on chest, triceps, and shoulder strength, important for arm wrestling stability.
  3. Hammer Curls (3 sets x 10-12 reps per arm): Hold dumbbells with a neutral grip (palms facing each other) to target your biceps and forearms.

Day 3: Rest or Active Recovery

Rest or Active Recovery

Allow your muscles to recover. Engage in light stretching, yoga, or low-impact activities to aid recovery and maintain flexibility.

Day 4: Specific Arm Wrestling Drills

  1. Table Time: Spend quality time on the arm wrestling table, perfecting your technique and hand control. Practice with a partner or by yourself to improve your positioning and leverage.

Day 5: Grip and Hand Strength

  1. Grip Strengthening Tools (3 sets x 15-20 reps per hand): Utilize grip strengtheners, grippers, or stress balls to enhance hand and finger strength.
  2. Wrist Pronation and Supination (3 sets x 15-20 reps per arm): Use a light dumbbell to work on wrist pronation (palm down) and supination (palm up) to develop wrist control.

Day 6: Rest or Active Recovery

Another day of rest or light activity to facilitate recovery and maintain overall fitness.

Day 7: Full Body Strength and Conditioning

  1. Deadlifts (3 sets x 6-8 reps): Deadlifts are excellent for overall strength development, including the back, legs, and grip.
  2. Sled Pulls (3 sets of 30-40 meters): Attach a rope to a weighted sled and pull it for distance or time to challenge your whole body.
  3. Core Work: Include core exercises like planks or Russian twists to maintain core stability.


An effective arm wrestling workout plan combines targeted strength training with specific arm wrestling drills, helping you develop the strength and skills required to excel in arm wrestling. Remember to maintain proper form, gradually increase the weight and intensity, and stay consistent with your training to see continuous progress. Whether you’re an aspiring arm wrestling champion or simply looking to improve your arm strength, this workout plan is your path to success on the arm wrestling table.

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