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Techniques

The three main techniques in arm wrestling are known as the "hook", the "toproll", and the "press". There are many movements within these techniques, but all arm wrestling engagement involves one or a combination of these three techniques.

Hook

Hook match

The hook (or "hooking") is an "inside" arm wrestling technique where a competitor attempts cup their hand at the wrist toward their forearm, pulling their opponent toward them in while supinating the hand and forearm. The competitor will combine hand and arm positioning to reduce the opponent's leverage and shift toward the pin pad to gain control. The hook relies primarily on wrist pressure and arm strength, particularly in the biceps, rather than hand control or technique, in contrast to the toproll.

Toproll

Toproll (left) against press (right)

The toproll (or "toprolling") is an "outside" arm wrestling style characterized by pronating the hand and forearm to apply wrist pressure on the opponent, while pulling back and sideways to control the opponent's hand. The competitor's arm should remain at a tight angle, with body movement toward the winning side and the non-competing leg bending to generate momentum. The goal is to open the opponent's wrist, forcing them into a vulnerable position before securing the pin. A successful toproll relies heavily on strength in the rising, pronation, and back pressure movements.

Press

The press (or "flop wrist press"; "triceps press") is an outside style which involves a competitor getting their body behind their arm to use their shoulder, chest, and triceps to press their opponent's hand and arm to the pin pad. Effective pressing requires proper alignment with the hips and non-competing leg positioned to avoid blocking the pin. This technique is often reserved for neutral or advantageous positions in order to finish an opponent. Beginners should be careful using the press as it can put stress the elbow tendons and cause injury if applied incorrectly. The press can be accessed from either a hook or toproll.

Movements

Many movements can contribute to strong arm wrestling technique.

Cup

"Cupping " refers to flexion of the hand and wrist toward the inner arm. Cupping uses the forearm muscles to bend back an opponent's wrist and decrease their accessible leverage. Strength in this movement is a key factor to success when implementing a hook.

Pronation

"Pronation" involves downward rotation of the palm, wrist and forearm. This movement applies hand pressure on an opponent, opening up their fingers, bending back their wrist, and setting them up for a pin. Strength in this movement is important for toprolling.

Supination

"Supination" of the hand involves upward rotation of the palm, wrist and forearm. A competitor will often apply this movement in combination with downward movement of the arm. Strong supination can contribute to success in the hook movement. "Rising" involves radial deviation of the hand on the plane of the palm. This movement involves a competitor lifting their wrist to put pressure on the opponent and forcing them into a disadvantageous position. Toprolling in particular utilizes strength in the rising movement.

Side Pressure

"Side pressure" involves isometric contraction of the pectoral muscles, internal shoulder rotators, and whole-body movement to generate force against the opponent’s hand, typically sideways across the table toward the pin pad.

Back Pressure

"Back pressure" involves contraction of the back muscles (primarily the lats) and biceps generates force which pulls the opponent across the table toward the competitor, increasing the opponent’s elbow angle and limiting their leverage, while decreasing the angle of the competitor's elbow in relation to their body.

Post

"Posting" involves upward pressure of the forearm, lifting an opponent's arm upward, in an attempt to bring the competitor's forearm as vertical as possible on the elbow pad. Posting is often utilized in a toproll as an effective counter against a hook.

Training

There is significant debate surrounding the most effective training methods for arm wrestling due to limited empirical research specific to the sport. Most arm wrestlers rely on trial and error, gathering insights from peers to determine what works best for them. The development of coordination and synergy among the hand, arm, shoulder, back, and core muscles requires time and patience. In general, there are two main approaches to arm wrestling training: strength training, technique training. Strength training typically takes the form of gym exercises specific to arm wrestling movements, and technique is typically gained through practice time on an arm wrestling table (often referred to as "table time"). While there is not a consensus as to whether table training or strength training is most effective for developing arm wrestling strength, it is generally accepted that both are important.

Exercises

Common lifts for arm wrestling include bicep curls, hammer curls, wrist curls, rows, pull-ups, and other exercises which develop overall pulling strength and greater pressures against the opponent. Pushing exercises are generally secondary, except in certain cases where they strengthen techniques and movements such as the press (bench press) and side pressure (JM press).

Equipment

In addition to standard dumbbells and barbells, arm wrestlers often make use of resistance bands, straps, martial arts belts, and cable systems with specialized handles in order to more closely replicate the angles and tensions of real arm wrestling.

Table Training

Table training often involves engaging in recreational matches on an arm wrestling table, starting from various starting positions and scenarios, with the intended purpose of developing one's strategy and techniques against a large variety of opponents and styles.