Armwrestling Exercise Library
Real exercises from the ArmProgress training app — muscles worked, equipment, step-by-step instructions, and coaching tips for every one.
- Beginner
Wrist Curls
Wrist flexors, forearm
- Beginner
Cupping
Wrist flexors, finger flexors
- Beginner
Reverse Wrist Curls
Wrist extensors, forearm
- Beginner
Hammer Curls
Brachioradialis, biceps, forearm
- Beginner
Pronation Curls
Pronator teres, pronator quadratus
- Beginner
Supination Curls
Supinator, biceps
- Intermediate
Rising (Radial Deviation)
Brachioradialis, wrist extensors
- Beginner
Side Pressure Drills
Brachialis, lateral ligaments, shoulder
- Beginner
Finger Hold (Gripper)
Finger flexors, forearm
- Intermediate
Pronation Hold
Pronator teres, forearm
- Beginner
Rice Bucket
Wrist, fingers, forearm (all directions)
- Beginner
Band Finger Extensions
Finger extensors, forearm extensors
- Beginner
Wrist Circles
Wrist joint (all muscles)
- Beginner
Forearm Stretches
Forearm flexors and extensors
- Intermediate
Larratt Pronation Pulls
Pronator teres, pronator quadratus
- Beginner
Resistance Band Pronation Pulls
Pronator teres, pronator quadratus
- Beginner
Pronation Curls with Resistance Band Handle
Pronator teres, pronator quadratus
- Advanced
Explosive Pronation Lifts
Pronator teres, pronator quadratus
- Intermediate
Chain Handle Pronation Lifts
Pronator teres, pronator quadratus, shoulder stabilizers
- Intermediate
Pronation Pulls — 45°
Pronator teres, pronator quadratus
- Intermediate
Pronation Pulls — 110°+
Pronator teres, pronator quadratus
- Intermediate
Static Pronation Hold — 110°+
Pronator teres, pronator quadratus
- Intermediate
Static Pronation Hold — 45°
Pronator teres, pronator quadratus
- Beginner
Static Pronation Hold with Resistance Band
Pronator teres, pronator quadratus
- Beginner
Supination Pull
Supinator, biceps
- Intermediate
Supination Pulls — 45°
Supinator, biceps
- Beginner
Resistance Band Supination Pulls
Supinator, biceps
- Beginner
Supination Curls with Resistance Band Handle
Supinator, biceps
- Intermediate
Static Supination Hold — 110°+
Supinator, biceps
- Intermediate
Static Supination Hold — 45°
Supinator, biceps
- Beginner
Static Supination Hold
Supinator, biceps
- Intermediate
Table Supination Lifts with Weight
Supinator, biceps
- Intermediate
Fixed-Bar Wrist Curls with Side Pressure
Wrist flexors, biceps, brachioradialis
- Intermediate
Side Pressure — Pronated Grip
Biceps, shoulder, brachioradialis
- Intermediate
Side Pressure — Supinated Grip
Biceps, shoulder, brachioradialis
- Intermediate
Wrist Curls with Side Pressure
Wrist flexors, biceps
- Intermediate
Hook Pulls — 45°
Biceps, wrist flexors
- Beginner
Isolated Wrist Curls on Cable Machine
Wrist flexors, forearm
- Beginner
Cable Wrist Curls — 45°
Wrist flexors, forearm
- Beginner
Wrist Curls with Resistance Band Handle
Wrist flexors, forearm
- Intermediate
Wrist Curls in Winning Position
Wrist flexors, biceps
- Beginner
Wrist Curls with a Single Bar
Wrist flexors, forearm
- Intermediate
Offset Wrist Curls — One End of the Bar
Wrist flexors, forearm
- Beginner
General Wrist Strength Drill
Wrist flexors, forearm
- Beginner
Reverse Wrist Curls on the Table
Wrist extensors, forearm
- Intermediate
Static Reverse Wrist Curl Hold
Wrist extensors, forearm
- Intermediate
Riser Pulls — Belt Over Fingers
Wrist extensors, forearm
- Intermediate
Riser Pulls — 110°+
Wrist extensors, forearm
- Intermediate
Riser Dynamic Pulls
Wrist extensors, forearm
- Intermediate
Riser Lift on the Table with Weight
Wrist extensors, forearm
- Intermediate
Riser Hold Over Fingers — 45°
Wrist extensors, forearm
- Intermediate
Riser Pull Over Fingers — 45°
Wrist extensors, forearm
- Intermediate
Static Riser Hold
Wrist extensors, forearm
- Intermediate
Static Riser Hold Over Fingers — 110°+
Wrist extensors, forearm
- Intermediate
Static Riser Hold Over Fingers
Wrist extensors, forearm
- Intermediate
Larratt's Lift (Finger Curl) — Over Fingers
Finger flexors, forearm
- Intermediate
Larratt's Lift (Finger Curl)
Finger flexors, forearm
- Beginner
2x2 Handle Finger Containment Hold
Finger flexors, forearm
- Intermediate
Multispinner Wrist & Finger Drill
Wrist flexors, forearm
- Beginner
Kettlebell Static Hold
Wrist flexors, forearm
- Beginner
Kettlebell Reverse Grip Hold
Wrist extensors, forearm
- Beginner
Bicep Curls
Biceps, forearm
- Beginner
EZ-Bar Hammer Curls
Brachioradialis, biceps, forearm
- Intermediate
Reverse-Grip Bicep Curls
Brachioradialis, biceps, forearm
- Intermediate
Scott Bench Bicep Curls for Armwrestling
Biceps, forearm
- Intermediate
Pull-Ups with Wrist Engagement
Wrist flexors, lats, biceps