- Step 1: Train Build your arm muscles by training with weights and focus on exercises that strengthen your wrist and forearm.
- Step 2: Keep your wrist straight Keep your wrist straight. Any weakness in your wrist will cost you the match.
- Step 3: Pull down Pull downward and toward your body for maximum leverage. Do not push sideways.
- Step 4: Learn the hook Learn the hook technique. Hook your wrist around the opponent's hand, causing the opponent's wrist to bend. Keep your arm close to your body and push down with both your arm and your body.
- Step 5: Learn the top roll Try the top roll technique, which allows you to gain leverage on your opponent's arm. Pull your opponent's wrist up and away from their body – known as applying "backpressure" – and walk your fingers up to grip higher on your opponent's hand.
- TIP: Wrap your thumb with your fingers so that they cover it. This will improve your top roll.
- Step 6: Compete Compete in arm wrestling matches. Even if you lose, learning from your mistakes will help you improve.
- FACT: A newspaper columnist named Bill Soberanes founded the organized sport of arm wrestling in 1953.
You Will Need