Voice of Armwrestling
Training
Armwrestling technique and training from Coach Ray and Jedi. Each guide explains the move or muscle group, how to train it safely, and links the matching exercise videos. Want a full program? See our training plans.
Armwrestling Table Dimensions: Official WAF Measurements
Official armwrestling table measurements from the WAF rulebook: height, tabletop, elbow pads, touch pads, hand pegs and strap, plus tips for building your own.
What Muscles Are Used in Armwrestling?
The muscles that win armwrestling matches, from the fingers to the shoulder: finger and wrist flexors, the pronator, brachialis, biceps and more, and how to train...
How Not to Break Your Arm Armwrestling
Why arms break in armwrestling (spiral fractures of the humerus) and Coach Ray's four rules to stay safe: look at your hand, shoulder behind your hand,...
Armwrestling Rules and Fouls Explained (WAF and East vs West)
Every armwrestling rule that matters: grip, start, elbow, fouls, the strap, match formats and weight classes, for WAF tournaments and East vs West supermatches.
Armwrestling Terms Explained: Toproll, Hook, Cupping, Riser and More
A plain-English glossary of armwrestling: toproll, hook, press, king's move, cupping, rising, pronation, back pressure, strap, foul, flash pin and more.
Is Armwrestling Technique or Strength?
Technique wins against beginners; at high level it's strength in the right positions. Coach Ray and Jedi on the weakest link, hand control and what to...
How to Win at Arm Wrestling: 3 Beginner Tips from Coach Ray
How to beat your friend at arm wrestling: pull don't push, load up before go, take a high grip, plus the toproll and the hook explained...
Armwrestling Injuries: Prevention, Pain and Rehab
The most common armwrestling injuries, how to lower your risk, and our rehab and recovery videos.
Rising, Posting and Knuckle Exercises for Armwrestling
Rising and posting build the top of your hand for the toproll. The exercises and videos we use.
Forearm, Grip and Wrist Training for Armwrestling
Hand control wins matches. The forearm, finger, wrist and cupping exercises we use, with 43 videos.
Back Pressure Exercises for Armwrestling
Why back pressure matters in every style, and the exercises to build it.
Press and Side Pressure: Armwrestling Exercises
How to finish matches with the press and side pressure, and the triceps, chest and shoulder exercises behind them.
Hook Technique and Exercises for Armwrestling
How the hook works, which muscles win it and the exercises to build cupping, supination and side pressure.
Toproll Technique and Exercises for Armwrestling
How the toproll works, which muscles win it and the exercises to build them, with Jedi's toproll videos.
How to Start Armwrestling: A Beginner's Guide
New to armwrestling? The rules, the three basic styles, how to train safely in your first months and what equipment you need.