Pause when your arms are fully extended, then slowly lower your butt to the floor and repeat. Your back should be flat. Lock your elbows against your sides as you engage your biceps and curl both weights towards your shoulders. A good weight-training routine will develop your wrist flexors and forearm muscles. Your bicep muscle plays more of a supportive role in arm wrestling, but an important one. Place your hands directly under your shoulders. For instance, you can do preacher curls on some days instead of biceps curls. Ensure that you keep your body tight and don’t use momentum to curl the weight. Using only your wrists, curl the dumbbells towards you. Stand tall and start walking, keeping your chest pushed out. Lower your arms again. Stop when your arms are fully extended. Compared to barbells, most people find it easier and more comfortable to use dumbbells. The most common exercises are bench presses, standing presses, and rows. Continue for a few “steps,” then switch directions. This strength imbalance has the potential to create physical problems. It is a great thing that you are planning to purchase a new workout or gym equipment for strength and muscle-building training. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Incorporate chin-ups, wrist curls and bicep strengthening in your weight lifting routine to improve your arm wrestling skills. Sit on the floor with your back against a sturdy box or step, legs fully extended. Press the tops of your forearms into your thighs, so that the dumbbells are hanging just beyond your knees. Then, lower your arms slowly. To win at arm wrestling you need strong forearms, biceps and triceps. You can do 8 bench press reps with a 200-pound barbell while with dumbbell you can do the same number of reps with a combined weight of only 160 pounds. It helps because heavy leg exercises are known for boosting your growth hormone and testosterone levels, which will help you put on more muscle mass in all parts of the body. What Muscle Exercise Trains You for Arm Wrestling. Cross one leg over the other to avoid swinging, and pull yourself up until your elbows are close to your sides. So, what are you waiting for? Having an in-house gym allows you to be flexible with timings and do the workouts anytime you want. If you lose your balance, you can just toss them. Lower the dumbbell to the starting position and repeat the same motion with your other arm. Do 3 sets of 10-12 reps. If you are even a little passionate about workout and gym, it is a good option to have a home setup rather than going to an outside gym. Return to the starting position and repeat. Slowly bend your elbows and bring the weights to your shoulders – this is a bicep curl. The palms of hands should face inwards. Stand under a chin-up bar and grab hold of it with an underhand grip.

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