Arm Wrestling
Develop crushing grip and forearm strength essential for dominating the table.
Warm-up
Wrist Rotations
2 sets
15/direction reps
Light Cable Pronation
2 sets
20 reps
Main Lifts
Belt Pronation Lifts
5 sets
5-8 reps
Barbell Wrist Curls
4 sets
10-15 reps
Accessories
Rising (Cuppping) w/ Dumbbell
4 sets
8-12 reps
Reverse Bicep Curls
3 sets
10-12 reps
Warm-up
Band Pull-Aparts
2 sets
20 reps
Light Rows
2 sets
15 reps
Main Lifts
Single-Arm Cable Rows (AW Grip)
4 sets
8-10 reps
Zottman Curls
4 sets
10 reps
Accessories
Chin-Ups (Neutral Grip)
4 sets
Max Reps reps
Face Pulls
3 sets
15-20 reps
Warm-up
Finger Extensions (Rubber Band)
2 sets
25 reps
Gripper (light)
2 sets
15-20 reps
Main Lifts
Gripper Holds (Heavy)
5 sets
5-10 sec hold reps
Plate Pinches
3 sets
Max Hold reps
Accessories
Fat Gripz Hammer Curls
4 sets
8-12 reps
Wrist Roller
3 sets
2-3 up & down reps
Warm-up
Band Internal/External Rotation
2 sets
15/side reps
Main Lifts
Cable Side Pressure
5 sets
8-10 reps
Accessories
Dumbbell Internal Rotation
3 sets
12-15 reps
Static Bar Hold
3 sets
30-60 sec hold reps