Back Pressure Exercises for Armwrestling

Back pressure means pulling your opponent's hand toward you. It is what makes a toproll work, and it is also your best defence: an opponent whose arm is pulled long cannot use their power.

The muscles involved

Biceps, brachioradialis and the other elbow flexors, the rear shoulder and the lats, together with a strong hand to keep the connection.

Key exercises

• Strap or cable pulls at table height, toward your body
• Hammer and reverse curls for the elbow flexors
• Rows and pull-ups, including towel pull-ups for grip

Every back pressure exercise we've filmed

Back and lats

Next: Toproll technique and exercises