Favorite exercises of Łukasz Obłuski, Polish armwrestler, gold medalist of Polish Cup in the 86kg weight class.

Start with a thorough warmup, don’t forget to warm up joints, ligaments, fastenings, to avoid injury.

All exercises performed in 4 – 6 sets, 6 – 15 reps.

1.Back strengthening exercises, also good for biceps, fingers and abs.

2.Łukasz’s favorite exercise for triceps – weighted dips, min. 50kg weight.

3. Hammer grip pullups, weighted (25 kg in this instance).

4.Barbell exercise (42 kg in this instance). Barbell is kept at an angle, 45 degrees, min.

30 seconds. This exercise targets bicep stamina.

5.Fastening and side pressure exercise, using expanders.

6.Bicep exercise, undergrip using Scott bench.

7.High pulley exercise, using grip and strap. Targets grip strength, fingers and wrist.

8.Łukasz’s basic exercise, using mechanic arm. Targets side pressure and fastenings.

9.Exercise on Mazurenko machine, targets back and grip strength. Can be performed in seated and standing position.

10.Łukasz fights in hook. This exercise is a great help to practice launching an attack. Performed with a strap, supinated movement – wrist turns inwards.

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