Arm Wrestling Techniques: How To Win Every Arm Wrestling Match (Even If You’re Smaller)

Arm wrestling is a popular choice for a quick test of upper body strength.

Most people think brute strength is the only way to win an arm wrestling contest. However, there is more to it than meets the eye.

Arm wrestling involves a lot of technique and strategy.

Reckless arm wrestling can lead to severe injuries like spiral fractures of the distal third of the humerus. These injuries usually occur due to non-adherence to protective measures, poor technique, insufficient training, muscle hypertrophy, and ineffective motor control. (1)

To win an arm wrestling match, you must understand the role of body positioning and using leverage to pin people visibly stronger and bigger than you. Seasoned arm wrestlers use several techniques to disable the opponent’s power and gain control.

Arm Wrestling Body Positioning for Maximum Leverage

Arm wrestling is a full-body sport disguised as a single-arm competition. Before we discuss specific arm wrestling techniques, let’s dive into the proper body positioning and posture, as they can give you an instant advantage over your opponent.

A Powerful Stance

Most athletes place their dominant foot forward and almost under the center of the table while the other foot is slightly behind the midline. Then, shift your weight forward to achieve a stable base and generate maximum force. Shifting your center of gravity while maintaining a relatively straight back allows you to leverage your entire body.

Table Usage

Keep the back of the wrists straight, shoulders and elbows lined up, and the center of the table directly below the elbow. Actively press the wrestling elbows into the pad to anchor your position and generate maximum power.

Align your hips with your dominant shoulder to create a direct line of force from your core to the arm. Think of it as transferring power from the ground up.

Grip Position

The grip is incredibly important in an arm wrestling match. You could win or lose a contest, depending on your gripping technique.

Aim for a high grip and position your hand as high as possible on the opponent’s for the most leverage. Begin by wrapping your thumbs and locking them. Then, wrap your fingers tightly to create a solid, unyielding fist.

Remember, your setup can vary depending on your opponent. Adjust your technique based on whether your opponent is taller, shorter, or more muscular and to counter their strengths. This will make them uncomfortable and allow you to exploit their weaknesses.

Core Arm Wrestling Techniques

Arm wrestling involves several maneuvers to get you the upper hand. Here are the core techniques that you must master:

Top Roll

The top roll technique involves pulling your opponent’s hand toward you while twisting your wrist outward. Getting your hand above your opponent’s gets you leverage, as you’re better able to use your body weight to weaken their grip. This technique relies heavily on wrist and hand strength.

The top roll should be your go-to move against an opponent larger and stronger than you. Remember, going head-to-head with someone who is 20-30 pounds heavier than you is not a smart idea. The top roll technique redirects their strengths and tires them out so you can deliver the final blow.

How To Do a Top Roll

• Get your hand as high as possible on your opponent’s.
• Pull your hand toward your body and turn your palm upward.
• Lean into the table with your entire body.
• Use your entire torso for maximum power output.

Hook 

This technique relies on wrist flexion (curling your wrist inward) and pulling your opponent’s hand toward you while also pulling it down. The goal here is to weaken their grip, open their arm, and make them vulnerable.

It relies on bicep and forearm strength instead of brute power and is one of the best techniques against competitors who use bicep strength.

How to Do the Hook

• Get a solid grip and make sure your wrist is higher than your rival’s.
• Pull inward with your wrist while applying pressure outward.
• Keep your elbow close to your torso and brace your shoulder and core for added stability.

Press

Think of the press, also known as the tricep press, as a brute strength technique. It involves pushing your opponent’s hand straight down and overpowering them with your bicep, shoulder, and tricep strength. You will leverage your body weight in this move.

This technique is best saved for when you have a clear strength advantage over your opponent. Many arm wrestlers also use it to counter a top roll attempt.

How to Do the Press

• Place your arm close to your body.
• Grab your opponent’s hand as high as possible.
• Use your shoulder to lean into the contest. Your upper body position should mimic a cable tricep push-down setup.
• Use your biceps, forearm, wrist, shoulder, and back power to pin the opponent.

Defensive Techniques

Arm wrestling is not just about offense. You must also learn how to defend against these core techniques.

Against the Top Roll

“In defensive top roll, the focus is on maintaining good hand position and keeping your opponent close to you. You might sacrifice center position to achieve this,” said World Armwrestling Champion Janis Amolins. 

The primary goal of the defensive top roll is to disrupt your opponent’s stance by increasing the distance between their hand, arm, and wrist from their body and preventing them from getting high on your hand.

Against the Hook

Keep your wrist high and straight to prevent your rival from taking a dominating position. Focus on generating bicep and forearm power, and don’t let them bend your wrist backward. Wrist extension puts you in a vulnerable position in an arm wrestling match.

Against the Press

Position your wrist high on your opponent’s hand and try transitioning into a hook or top roll to throw them off balance and exploit their weaknesses.

Advanced Arm Wrestling Techniques

After you’ve mastered the core moves, you must move to advanced techniques that will force your opponents to cede ground. These include:

King’s Move

This move requires a combination of force and finesse. It starts with a traditional hook position and then pulling the rival’s hand towards you while pressing down with force. When done to perfection, this move is incredibly tough to counter. It is a hybrid of the hook and press techniques and requires precise timing.

Shoulder Roll

Use this move to neutralize an opponent’s pinning maneuver. As they start applying pressure, roll your shoulder over the top of your arm to dissipate their force and claim the steering wheel.

Back Pressure

The back is the biggest upper body muscle group and can help you gain the upper hand in a contest. It involves pulling your own arm backward slightly using your lats and biceps, giving you time to set up your finishing move.

Strategic Arm Wrestling Techniques 

There’ll be times when you won’t be able to outpower your rival. In times like these, these strategic moves will be your best bets:

The Flop Press

This move is about playing the long game. Allow your opponent to gain a little ground at the start. The idea is to make them feel overconfident. As they start to tire, you must counter with a powerful attack, catching them completely off guard.

Hand Cupping

Subtly cupping your hands can give you insane leverage, as it can force your opponent’s hand to open up and weaken their grip. World champion Devon Larratt highlights the importance of cupping in a YouTube video with powerlifter and bodybuilder Larry Wheels.

“A strong cup is essential for success in arm wrestling as it allows you to pull your opponent towards you and gives you the dominating position,” said Larratt.

Why Understanding Defensive and Offensive Techniques Are Important To Win Arm Wrestling Matches 

Mastering offense and defense is critical for success in arm wrestling.

When you are in an arm wrestling match, and you realize what your opponent is trying to do, it gets you the proverbial upper hand. Breaking down techniques into offensive and defensive techniques highlights the key goals and priorities of a match.

For instance, when your opponent employs an offensive strategy, retaliating with an offensive strategy will lead to wasted effort and fatigue. You must adjust your maneuvering depending on the situation.

That said, there is a thin line between offense and defense, and you might have to change strategies on the fly to catch your rival off guard. Remember, sometimes the best defense is a sudden, well-timed counter-attack.

How to Win an Arm Wrestling Match

Arm wrestling can be incredibly demanding. You must remain on your toes to emerge victorious. Here is how you can win an arm wrestling match, even when you are significantly outsized:

Combining Techniques

Contrary to what most newbie arm wrestlers think, the top roll, hook, and press aren’t one-off moves. You must learn to transition between them. While practicing, start with a top roll, then switch to a hook before finishing with a shoulder press. Repeat this for multiple sets.

During an arm wrestling match, you must constantly study your opponent and their maneuvers to adjust your strategy.

Match Strategies

Now that you know the different strategies, you must also know when to employ them for the best results.

If you are the stronger athlete in a match, go on the offensive immediately and don’t give your rival the time to think or counterattack. Overwhelm them with a top roll, hook, or king’s move.

On the other hand, if you have a size disadvantage, counterattacks are your friend. You must tire your opponents by constantly defending. As they start giving up ground, go in for the kill with a tricep press.

Athletes of smaller stature should get comfortable with the flop press.

The Winning Mindset

Arm wrestling is as much a psychological game as it is physiological. Furthermore, arm wrestling hurts, and injuries are common. You must embrace the pain and give your 100% in each match.

Your body language must radiate your confidence. If your opponent can sense you are nervous or unsure about the match, they will have the advantage in the contest.

Elite arm wrestlers know their strengths and weaknesses. They use their strengths and exploit their opponent’s weaknesses to win matches.

Things To Consider to Win Arm Wrestling Matches

Here’s how you can turn the odds in your favor in an arm wrestling match:

• Stamina: You must train for mental and physical endurance and stamina to succeed in arm wrestling. Pulling contests can drag on, and you must have the lung and mental capacity to hang on.
• Start Strong: You’ve probably seen arm wrestlers go all-out at the start of a match. That surge of power is known as “the hit.” Practice this move to shock your rival and put instant pressure on their arm.
• Mid-Match Mind Games: Don’t panic if you are on the verge of getting pinned. Use this as an opportunity to change your strategy. Shift your body position to force your opponent to adjust. Look for small windows to deal the final blow.
• Embrace the Intensity: Arm wrestling matches are supposed to be intense and grueling. Use visualization techniques to prepare for a contest. Controlled aggression and deep breathing are other potent techniques employed by top-level competitors.

Conclusion

There is no one perfect arm wrestling technique. The best technique will vary depending on your opponents, their strengths and weaknesses, and the situation. You must use a combination of different techniques and timing to gain the upper hand in an arm wrestling match.

So, what are you waiting for? Master the maneuvers listed in the article to establish your dominance on the arm wrestling tables.

If you have any questions about arm wrestling technique, drop them in the comments below, and I’ll be happy to help!

References

1. Moloney, D. P., Feeley, I., Hughes, A. J., Merghani, K., Sheehan, E., & Kennedy, M. (2021). Injuries associated with arm wrestling: A narrative review. Journal of clinical orthopedics and trauma, 18, 30–37.

---