BeginnerDynamicBrachialis & Biceps
Bicep Curls
The classic bicep curl isn't armwrestling-specific, but biceps genuinely contribute real pulling and hook strength at the table — this is the general-strength foundation most armwrestling-specific exercises on this list are built on top of.
Muscles Worked
Biceps, forearm
Equipment
DumbbellBarbell
How to Do It
- 1Stand holding dumbbells or a barbell at your sides
- 2Curl the weight up, keeping elbows tucked
- 3Lower with control, no swinging
Sets & Reps
3-4 sets · 8-12 reps
Coaching Tips
- •No swinging — strict form only
- •Use full range of motion for maximum development
Common Mistakes
- ✕Swinging the weight with the back and shoulders instead of isolating the biceps
- ✕Only training general exercises like this one while skipping the armwrestling-specific rotational and wrist work above — bicep curls support the sport, they don't replace technique-specific training
Related Techniques
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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