main task of the biceps is to maintain overall arm and body position while
the forearms, wrists, and hand work to establish a position from which
you can win. Aside from actually holding your arm position on the table,
the biceps are remarkably unimportant to almost all moves. This is not
to say that they do not play a significant role in winning; rather, the
biceps' role is more a supplemental role rather than a primary role (as
played by the forearms and hand). The primary exception to this is the hook, in which case it plays a heavier role.
Most everyone knows how to perform bicep exercises, so I will not waste
time and space rehashing it all here. The only exercises that I will mention
are the dumbbell hammer curl and partial preacher curls. Note that although
both exercises are pictured with traditional dumbbells, both exercises
are far more effective if done instead with the Heavy
Handle dumbbell. Due to the extra torque the Heavy
Handle puts on your arm, the hardest part of this exercise is not
curling the weight but rather fighting to keep your wrist straight. This
is fantastic for arm wrestlers, because it is EXACTLY THE TYPE OF RESISTANCE
ENCOUNTERED IN A TOUGH ARM WRESTLING MATCH!!! By building up this type
of strength through training, you will absolutely dominate your opponents!
The first exercise
is dumbbell hammer curls, and it is absolutely vital
if you want to possess the backpressure necessary to perform a good toproll.
To find out how your strength compares to the sport's best wrestlers in
this lift, click here! In case you don't
know how to perform hammer curls, here is how it is done:
Sorry for the lack
of quality images here. You should probably go even a little higher with
the dumbbell than the image on the right shows.
The second bicep exercise
is the partial preacher curl. The limited range of motion
allows you to use heavier weights and to develop the functional strength
necessary for arm wrestling. Going to full extension has little benefit,
as successful arm wrestlers never reach a position of full arm extension.
See below if you do not know how to perform the exercise, and make sure
to notice the very small range of motion on the exercise:
Note that the preacher curl bench pictured above is cheap and not nearly as effective as it could be. To see a much better and more effective design, check out this mack-daddy Preacher Curl Bench!
The primary reasons for going to full extension are: (1) to develop greater overall size to your biceps; (2) to ensure that you do not have a "weak point" that your opponent can exploit by pulling your arm away from your body; and (3) coming back from a losing position often requires enormous bicep strength that can only be developed through going to full extension. Hence, it is probably a good idea for you to mix in occasional full extension reps on this exercise.
The third exercise you should perform is the Spider Curl on a Spider Curl Bench. We will soon have much more about this incredible exercise, including photos and videos, so be sure to check back soon.
The fourth exercise you should perform is Heavy Barbell Curl Partials. This exercise and how it is performed is detailed in our "Tips" section.
To learn more about this outstanding exercise, click here.
BOOK: If you are interested
in learning the moves above in much greater detail, as well as several
advanced moves, our Ultimate Guide to Professional
Arm Wrestling Technique might be just
what you are looking for. Topics
covered in the book include how to come back from a losing position, more
arm wrestling-specific exercises, and how to win at arm wrestling on the
surfaces other than an arm wrestling table (across a kitchen table, on
the floor, and in bars), as well as many others.
We also offer a video, Secrets of Pro Armwrestling,
that details how to win at armwrestling and features several world champion
armwrestlers! To learn more about the video, click here.