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