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Get Ready to Dominate the Arm Wrestling Table with These Killer Exercises
Are you tired of losing at arm wrestling? Do you want to strengthen your arms and improve your technique? Look no further! In this article, we will share with you some incredible gym exercises that will help you dominate the arm wrestling table.
1. Bicep Curls
One of the most important muscles for arm wrestling is the biceps. Bicep curls are a classic exercise that targets this muscle group. Grab a set of dumbbells and stand with your feet shoulder-width apart. Keeping your elbows close to your body, curl the dumbbells towards your shoulders. Lower them back down slowly and repeat for a set of 10-12 reps.
2. Hammer Curls
Hammer curls are another great exercise to strengthen your biceps and forearms. Hold a dumbbell in each hand with your palms facing your torso. Keeping your elbows close to your body, curl the dumbbells towards your shoulders. Lower them back down slowly and repeat for a set of 10-12 reps.
3. Tricep Dips
While biceps are important, you should not neglect your triceps. Tricep dips are a fantastic exercise to target this muscle group. Start by sitting on a bench or chair with your hands gripping the edge. Slide your butt off the bench and extend your legs in front of you. Lower your body towards the ground by bending your elbows. Push yourself back up to the starting position and repeat for a set of 10-12 reps.
4. Push-Ups
Push-ups are a classic exercise that targets multiple muscle groups, including the chest, shoulders, and triceps. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the ground by bending your elbows. Push yourself back up to the starting position and repeat for a set of 10-12 reps.
5. Shoulder Press
Strong shoulders are essential for arm wrestling. The shoulder press is an excellent exercise to target this muscle group. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Start with the dumbbells at shoulder level, palms facing forward. Press the dumbbells overhead until your arms are fully extended. Lower them back down slowly and repeat for a set of 10-12 reps.
6. Farmer’s Walk
The farmer’s walk is a simple yet effective exercise to strengthen your grip and forearms. Grab a pair of heavy dumbbells or kettlebells and hold them at your sides. Walk for a distance of about 20-30 meters, maintaining a good posture. Rest for a minute and repeat for a total of 3-4 sets.
7. Wrist Curls
Wrist curls are specifically designed to target the forearm muscles that are crucial for arm wrestling. Sit on a bench with your forearm resting on your leg, palm facing up. Hold a dumbbell in your hand and slowly curl your wrist upward, then lower it back down. Repeat for a set of 10-12 reps and switch to the other hand.
8. Reverse Wrist Curls
Reverse wrist curls target the muscles on the back of your forearms. Sit on a bench with your forearm resting on your leg, palm facing down. Hold a dumbbell in your hand and slowly curl your wrist upward, then lower it back down. Repeat for a set of 10-12 reps and switch to the other hand.
9. Pull-Ups
Pull-ups are a challenging exercise that targets your back, biceps, and forearms. Grab a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Hang from the bar with your arms fully extended. Pull your body up until your chin is above the bar, then lower yourself back down. Repeat for a set of 10-12 reps.
10. Deadlifts
Deadlifts are a compound exercise that targets multiple muscle groups, including the back, arms, and legs. Start with a barbell on the ground in front of you. Bend your knees and hips, keeping your back straight, and grip the bar with your hands shoulder-width apart. Lift the bar by standing up, keeping your arms straight. Lower the bar back down slowly and repeat for a set of 10-12 reps.
By incorporating these arm wrestling exercises into your gym routine, you will see significant improvements in your strength and technique. Remember to start with lighter weights and gradually increase the intensity as you get stronger. Get ready to dominate the arm wrestling table like never before!
