Do These 9 Arm Wrestling Exercises To Level Up Fast!

What's up guys? Monster Michael Todd here. The most commonly asked question I get is, what should I do? How do I train for arm wrestling? So I thought, what the heck? I'm going to go ahead and make a video of my top arm wrestling exercises on how to make you a champion. All right, so the first lift we're going to do is the Top Curl. So this is a Monster Top Curl. You can get it on the website. Links in the description. Manufacture.shop. This has been a stable for me for a very long time. What I like about it is when you grab it, you engage your riser. I have a little bit of a wrist cup. Now, the lift is a fail if you lose your riser. So a lot of people grab this, they'll pick it up, their wrist will drop, and then they'll curl it. Well, that's a failed lift. This is a riser curl. So what you do is you engage your riser, while it's engaged, you take the weight and you curl with the riser intact all the way through. I think this is the best way in the world to train your riser. Now, I know a lot of other people do a lot of other exercises, and I will do another riser exercise. We'll see how that riser stays intact, and you'll see once it gets tired, it'll drop. So instead of doing this movement, I've never been in a match, lost my riser, and said, hang on, I'm going to take my riser back. I don't even know if that's possible, right? Unless you're a lot stronger than the opponent. So engaging your riser, performing the exercise all the way through while that riser maintains intact. Monster Top Curl, exercise one. All right, guys. Next is pronation engaged back pressure. The most misunderstood arm wrestling lift on the internet. People never do this correctly, and they don't understand the purpose behind it. So many people nowadays think back pressure is up pressure, bicep flexion. That's up pressure or hammer curl pressure. Back pressure is when you engage your back, when you drag. But what's the purpose of this? Well, I'm going to engage my pronation, and I'm going to drag the weight backwards, and I'm going to hold it, right? So what does that mean? When the match starts, all matches start hand peg to hand peg center. This is the center of the table. All matches must start in the center of the table. We're not worried about side to side, we're worried about controlling the center hand peg to hand peg. How do you perform this exercise? Get your belt directly in line pulley, wrap your thumb, take your thumb, wrap the wrist. What is the wrapping of the wrist for? Wrapping of the wrist is to simulate strap pulling. So sometimes there's a lot of pressure from the weight. So I'll put a little extra cushion here so I don't tear up my wrist. Engaging the pronation and dragging straight back. Boom. So here I am, right? You can see it trying to turn my wrist. Boom. Pronation's engaged, and I'm using my back. So on go, boom. That's my pronation gauge back pressure. No one's going to beat this hand peg to hand peg center. So when you see people fail, you just see people do the lift with their palm up, and you're like, oh, that's easy. Well, yeah, because you failed the lift. You have to engage the pronation. I'll show it to you one more time. Engage the pronation, back pressure. You can do all the right exercises, but this is where most people mess it up. They focus on training, but they ignore what's happening in their body. This is nothing for me. I used to be the same way. I just focused on macros, not gut health or micronutrients. Damn, these are good. It's one of the things I added to fix it. It's basically everything in one, vitamins, greens, prebiotics, all in a daily pack. It's got fiber ingredients to support gut health. If your gut's off, your body's not absorbing what you're putting in it. I mean, did y'all know that? I sure didn't. If you want to try Groons, you get 52% off. Link's in the description. Other than just pronation-engaged back pressure, the other way I train my pronation is seated pronation. This was made popular by Devin Laird. It was a squatted pronation lift. I did that for a long time. I switched to seated because I felt like it was a little bit more difficult, and it helped me keep a little bit more bicep flexion, a little bit more integrity that way, but it forces you to train your pronation. What makes a successful lift? Throw your elbow into the side. It can ride on a leg. It can ride up the leg. Whatever you want. Just put it into your side right here, engage your pronation, and then lift the weight off the ground. If as you try to lift the weight, your palm turns up, even if you get it, you failed the lift because this isn't a bicep flexion lift. This is a pronation lift. The only thing you're trying to do is maintain your pronation. Don't let that happen. You're like, well, you're not training your pronation because you're not actively moving it. It's a static pronation. I'm engaging my pronation, just like I do on pronation gauge back pressure. I engage the pronation. I perform the lift. All right, guys, so the next exercise. We saw a top curl, which I think is the best way to train riser. This is a riser curl with the Marshards belt. This is very effective as well. I really got this from watching Hermes. His is spectacular. Probably has the strongest riser in the game. I mean, obviously LeVon's crazy next level freak, but watching Hermes do this is crazy impressive. So you'll see a lot of people put it straight over the knuckle like this. This is pressure I've never felt in a match. I've never felt that. So I put it right across my top knuckle, and then I sit like this, and then engage your riser, kick down. That's how you engage your riser, and then perform the exercise. I usually do a set of five. Boom. Now what happens, how do you fail the lift? If when you try to lift it, and this is what happens when the weight gets too heavy, is your riser drops, and you still lift it. That is not a successful lift. Your riser has dumped, is they fail. Lighten the weight until you can successfully keep the riser intact. All right, here we go. So this is another classic, another stable. This has always been part of my routine. Any type of pulley system, cable pulls, what I like to do is I have a three inch spinning handle, right? You reach in, you grab it, thumb in it. Don't grip it this way. I used to grip it this way. I've since started doing it this way because I feel like I get more containment. So pull the weight down, boom, from a flat wrist cup, and pin. It's just cable pulls. Boom. Just like that. Every rep. Come back to straight, cup again. Cup again. Now, there's really no way to fail this lift, you know, unless the weight's too heavy, and you try to do, your wrist bends back, and you're trying to pin. Well, now it's a failed lift, right? Because you want to be able to get the cup in. So if the weight's too heavy, and as you're trying to pull it, your wrist bends back, but you're still able to pin it, lighten up the weight until you can fully do the exercise. Cup. Pin. Now, the one thing about cable pulls, you can use this wrist containment. You can use a belt for pronation. You can set it from different angles. You can turn it sideways and train your shoulder press. Any type of cable pull is very important for arm wrestling training. It's the best way you can mimic actual pulling without having an opponent. All right. So the next exercise is wrist cupping. Wrist cupping is something I've been doing now for probably a couple years using this machine. There's a lot of variations. You see a lot of people in the gym just take a handle and pull it, rest, and then do cupping. That way, this is specific to it. A lot of ways to make this work in a gym environment. I normally do sets of five. When I get close to my last lift coming into a match, goal is always going to be five. I may end up trying to amrap it. Today, we're just going to show you five reps. You get in. Set yourself up. Engage the cup. Boom. Set down. Boom. It's a ridiculous amount of pressure from here. You won't see me do it from a broke wrist position. I personally don't think you need to train your wrist back. I think an arm wrestler needs to keep his wrist flat forward. Cupping motion. Someone asked me, if you could only do one thing for arm wrestling, what would you do? And it was this right here. So this exercise is probably the one I've done the longest. And I recommend doing this multiple times a week. You can do a set of ten palm-up curls, right? Ten reps. Boom. We're just going to imagine I did ten. Okay, we'll go ahead and do ten. Once you do those ten, now it's going to be hammer curls. Never set the weight down. Cup your wrist and hammer curl. This is great for recovery. It's just great all the way around. Once you get your set of ten hammers, we're going to switch to reverse curl. But this is reverse curl with a flexed wrist. You see the forearms popping? Boom. This is a great finisher. The reason we finish with the reverse is because that weight is trying to pull your fingers open. It's trying to open up your hand. It's phenomenal. Get a crazy forearm pump. Working those biceps. Just a great way to finish your arm training. So all those exercises, I recommend doing one to three times per week. Set your program. Small progression each week. And just keep doing it until your next match. Take a week off and rest. These last two exercises you can do every single day. This is pronated rope pulling. Now, unless you can find one of these used, this machine no longer exists. It's discontinuous from Arpo Kinetic. Now, there are several rope pulling stations online. Erebus has one. There's some other stuff you can hook on things. But the easiest way to mimic this, go buy a 40, 50 foot of one inch rope. Get an old tire. Turn up on its end. Drill a hole in it. Tie the rope off. Slap it on the ground. Throw some plates in it, whatever. Some bumper plates or some regular old rusted plates. And find something to lean up against. And then just pronated rope pulling. Pronated rope pulling. Once you get it all the way to you, turn around and do it the other way. If you are, if you don't want to get the tire, they have those sleds that you can buy. Pull it across your grass, whatever you want. Pull it in your gym. Pronated rope pulling, to me, is the best way to mimic arm wrestling to where it becomes instinctive. You know, a carpenter doesn't have to think about hammering nails. A mechanic doesn't have to think about turning wrenches. You don't want to have to think about pronating your opponent. So, for probably the last 15 plus years, after I'd finish a circuit, finish a workout, you'd hear a lot of people say, my hand wouldn't have got pumped up at once. So, I feel like the best time to do pronated rope pulling, because you're mimicking arm wrestling, you're making it instinctive, is after you've already got your hands pumped, right? So, when your hands and forearms are pumped, this is very difficult. You grab it here, you cup, pronate. Cup and pronate. And boom, that's it. All you're doing is mind-muscle connection, repetition, making it become a natural movement to do this when they say go. So, all you want to do is that when they say go. Boom. As soon as they say go, boom. Boom, you're getting that pronation. You will see how every rep, I'm cuffing and I'm pronating. Cuffing and I'm pronating. I will try to do 10 minutes of this every day when I'm getting ready for a match. Because, for one, it makes my mind think about that pronation on go, but it also gets my arm ready and conditioned for the pump that's going to happen in a long match. All right, guys. So, the last thing is something new. I've only been doing it for a few months. It's huge for hand containment. It's called the Grip Deck. It's Grip Deck Official. This is the monster model. Basically, I do 250 reps every single day, both hands. You stick your hand in here, flat wrist, spread your fingers. You just see how that containment is like you're setting up. Boom, boom, boom, boom. I'm telling you, my left hand has gotten so much better in the containment area just from doing this. It's a great pump. It feels awesome. It also comes with a little thumb thing. I do 250 reps every day with the thumb flipped this way and the other way. Link's in the description. Use Code MONSTER for 10% off. Something else every single day. I love training this thing. Guys, these are my favorite exercises for arm wrestling. I truly think if you commit and get your program and start doing these things, your arm wrestling level will go sky high. It's helped me tremendously. Hopefully, it helps you as well. Let me know your thoughts. What would you do? What would you add? If you start the program, come back to this video later on and tell me how your progress is going. That's it, guys. Don't forget to subscribe. Click the bell for notifications.