We realize that not all of you have access to specialist armwrestling equipment. So, o meet your expectations, we would like to present to you a series of exercises that don’t require specialist equipment. They can be performed at the gym, at home or in your basement.

Please keep in mind that you do need sparring at least once a week, and that should be performed on an armwrestling table.

1a, 1b

Photos 1a, 1b and 2a and 2b show biceps exercises.

1a and 1 b are biceps curls in seated position.

Remember to breathe while exercising. Breathe in during concentric phase and breathe out in the excentric phase. If possible, breathe through nose.

2a, 2b

2a and 2b are forearm curls with hammer grip.

These exercises are performed from 90 degrees angle.

12-15 reps in 3-5 sets is the optimum for good results.

3a, 3b

Photos 3 a and 3b show exercises using free weights, with rotations to train wrists. Perform 12-16 reps in 8 sets, with adequate weights.

4a, 4b

Exercises 4 a and 4 b demonstrate wrist exercises with dumbbell. Note the grip thickness – the thicker the better. Bend wrist in parallel with elbow. Don’t make “negative” movements, extending wrist downwards.

5a, 5b

Exercise 5a and 5b targets both wrist and forearm.

Roll weight on belt in and out. 12 – 15 reps in 10 sets should be enough, although modifications should be made depending on personal preferences.

6a, 6b

6a and 6b are wrist exercises with hammer grip. Perform about 20 reps and 15 sets.

Igor Mazurenko