Armwrestling Isometric Hold Timer
A big, readable interval timer for armwrestling static holds. Set your hold time, rest, holds and sets. It can alternate left and right arms, beep and vibrate, and keep your screen on, so you can put the phone down and pull. Presets load conservative doses for common statics.
ReadyRight arm
10
Set 1/1 · Hold 1/4
Session summary
- Exercise
- Static Pronation Hold — 45°
- Planned
- 1 × 4 holds of 15 s, 45 s rest · Alternate R / L
- Total time
- 7:25
- Holds
- 4 right · 4 left
- Time under tension per arm
- 60 s right · 60 s left
⚠️ Safety
- Build up gradually. Start with short holds at a load you can fully control, and add a few seconds or a small amount of weight only after a week or two without joint pain.
- Tendons and ligaments adapt more slowly than muscles. Static holds load them heavily, so don't jump straight to long or maximal holds.
- Stop immediately if you feel sharp or joint pain, especially in the elbow or wrist. Pain that lasts needs a qualified medical professional.
- Warm up your wrists, forearms and elbows before the first hold.
- This is general guidance, not medical advice or a way to diagnose an injury.
How to use the hold timer
Pick a preset or set your own
Choose a static such as a pronation hold, cup hold or side pressure static, or enter your own hold time, rest, holds per set and sets.
Choose your arm mode
Train one arm, or alternate right and left so each arm rests while the other holds. The display shows which arm is up next.
Start and put the phone down
A get-ready countdown gives you time to set your grip. Beeps and vibration mark every change, and the screen stays on where your browser supports it.
Print or share the session
The summary shows total time, holds and time under tension per arm. Print it for your log, or share the link so a training partner gets the same timer.
Worked example
Pronation hold preset, alternating arms, with a 10-second get-ready countdown:
- Get ready: 10 s
- Right arm holds 15 s, then 45 s rest while the left arm holds 15 s
- Repeat for 4 holds per arm (8 holds in total)
- Total: about 7½ minutes, with 60 s of time under tension per arm
Log your holds in ArmProgress
Save every static and set, track hold times and loads per exercise, and see your strength climb arm by arm. Free on iOS and Android.
Embed this tool
Run a club, gym or coaching site? Add this tool to your page for free. Copy the code below and keep the credit link.
Frequently asked questions
How long should armwrestling static holds be?
Most pullers use holds of about 6–20 seconds. Shorter holds suit heavier loads, longer holds suit lighter loads. Beginners should stay at the lighter, longer end (15–20 s) at a weight they fully control, and progress slowly.
How much rest between isometric holds?
Around 30–90 seconds between holds of the same arm is common. Alternating arms is efficient: one arm rests while the other works. Take a longer break of 2 minutes or more between sets.
Are static holds better than dynamic exercises for armwrestling?
Neither is better on its own. Statics build strength in the exact angle you hold, which suits armwrestling positions. Dynamic work builds strength through the whole range. Most good programs use both.
Which armwrestling statics should I train?
Pronation holds for toproll and hand control, cup or finger containment holds for the hook, side pressure statics for pressing, and supination and riser holds for wrist position. The presets link to each exercise guide.
Does the timer work with my screen locked?
Browsers pause timers on a locked screen, so the tool asks to keep your screen on (Wake Lock) where your browser supports it. Keep the page open and the screen on for accurate timing.
Is it safe to do holds every day?
Not at high intensity. Tendons need recovery, so 2–3 hard static sessions a week is plenty for most people. Stop on joint pain. This is general guidance, not medical advice.