Pick your level, schedule, equipment and pulling style. You get a week of armwrestling training built from our exercise library: warm-up, pronation, cupping, rising and pressure work, sets and reps, rest days and progression notes. It's free and needs no sign-up. You can share it as a link or print it.
Beginner · 3 days/week · 45 min · All-round · Right arm
Not covered by your equipment: Rising, Back pressure. The plan fills those slots with other movements.
Pronation + Cupping / wrist flexion
2 sets · 15-20 each direction
2 sets each · 20-30 seconds hold
2-3 sets · 15-25 reps
Pronation · 3 × 12–15 reps · rest 60–90 s
Cupping / wrist flexion · 2 × 12–15 reps · rest 60–90 s
Wrist extensors · 2 × 12–15 reps · rest 60 s
Elbow flexors · 2 × 12–15 reps · rest 60 s
No hard arm training. Sleep, eat well, and take a walk if you like. If your wrists feel stiff, some easy mobility helps: Wrist Circles, Forearm Stretches.
Side pressure + Supination
2 sets · 15-20 each direction
2 sets each · 20-30 seconds hold
2-3 sets · 15-25 reps
Side pressure · 3 × 12–15 reps · rest 60–90 s
Supination · 2 × 12–15 reps · rest 60–90 s
Elbow flexors · 2 × 12–15 reps · rest 60 s
Wrist extensors · 2 × 12–15 reps · rest 60 s
No hard arm training. Sleep, eat well, and take a walk if you like. If your wrists feel stiff, some easy mobility helps: Wrist Circles, Forearm Stretches.
Supination + Pronation
2 sets · 15-20 each direction
2 sets each · 20-30 seconds hold
2-3 sets · 15-25 reps
Supination · 3 × 12–15 reps · rest 60–90 s
Pronation · 2 × 12–15 reps · rest 60–90 s
Elbow flexors · 2 × 12–15 reps · rest 60 s
Wrist extensors · 2 × 12–15 reps · rest 60 s
No hard arm training. Sleep, eat well, and take a walk if you like. If your wrists feel stiff, some easy mobility helps: Wrist Circles, Forearm Stretches.
No hard arm training. Sleep, eat well, and take a walk if you like. If your wrists feel stiff, some easy mobility helps: Wrist Circles, Forearm Stretches.
Sets are for your right arm. Give your left arm about half the sets of the same exercises so both sides stay balanced and less injury-prone.
Experience level sets the sets, reps, hold times and rest. Session length sets how many exercises fit. Beginners get fewer, lighter sets with more tendon conditioning.
Toproll plans lead with pronation and rising. Hook plans lead with supination and cupping. Press plans lead with side pressure. All-round plans rotate through every pattern.
Each slot is filled from the ArmProgress exercise library with an exercise you can do with your equipment, at your level. Use Swap to get another option for the same movement.
Training days are spread across the week with recovery days in between. On 4–5 day plans, back-to-back days work different movements.
An intermediate toproller training 3 days a week for 60 minutes, with dumbbells, a resistance band, a cable machine and an armwrestling table:
Intermediate · 3 days/week · 60 min · Toproll · Right arm
Pronation + Rising
2 sets · 15-20 each direction
2 sets each · 20-30 seconds hold
2-3 sets · 15-25 reps
10–20 min with a partner at moderate effort, drilling your main setups. Stop before your form breaks down.
Pronation · 4 × 10–15 s hold · rest 90–120 s
Rising · 3 × 10–12 reps · rest 90 s
Back pressure · 3 × 10–12 reps · rest 90 s
Cupping / wrist flexion · 3 × 10–12 reps · rest 90 s
Elbow flexors · 2 × 12–15 reps · rest 60–90 s
Wrist extensors · 2 × 15–20 s hold · rest 60–90 s
No hard arm training. Sleep, eat well, and take a walk if you like. If your wrists feel stiff, some easy mobility helps: Wrist Circles, Forearm Stretches.
Rising + Pronation
2 sets · 15-20 each direction
2 sets each · 20-30 seconds hold
2-3 sets · 15-25 reps
Rising · 4 × 8–10 reps · rest 90–120 s
Pronation · 3 × 10–12 reps · rest 90 s
Side pressure · 3 × 10–12 reps · rest 90 s
Supination · 3 × 10–15 s hold · rest 90 s
Wrist extensors · 2 × 12–15 reps · rest 60–90 s
Elbow flexors · 2 × 12–15 reps · rest 60–90 s
No hard arm training. Sleep, eat well, and take a walk if you like. If your wrists feel stiff, some easy mobility helps: Wrist Circles, Forearm Stretches.
Pronation + Rising
2 sets · 15-20 each direction
2 sets each · 20-30 seconds hold
2-3 sets · 15-25 reps
10–20 min with a partner at moderate effort, drilling your main setups. Stop before your form breaks down.
Pronation · 4 × 8–10 reps · rest 90–120 s
Rising · 3 × 10–12 reps · rest 90 s
Back pressure · 3 × 10–12 reps · rest 90 s
Cupping / wrist flexion · 3 × 10–12 reps · rest 90 s
Wrist extensors · 2 × 12–15 reps · rest 60–90 s
Elbow flexors · 2 × 12–15 reps · rest 60–90 s
No hard arm training. Sleep, eat well, and take a walk if you like. If your wrists feel stiff, some easy mobility helps: Wrist Circles, Forearm Stretches.
No hard arm training. Sleep, eat well, and take a walk if you like. If your wrists feel stiff, some easy mobility helps: Wrist Circles, Forearm Stretches.
Track every set, rep and hold per exercise, see your progress over time and follow structured armwrestling programs. Free on iOS and Android.
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Most pullers do well on 2–3 focused sessions a week, especially in the first year. Tendons need 48–72 hours between hard sessions. Train 4–5 days only if you're experienced and recover well, and spread the movements so you're not loading the same tissue every day. This generator does that automatically.
Yes. A resistance band and one adjustable dumbbell cover pronation, cupping, supination, side pressure and wrist extensor work. Tick only the equipment you have and the generator will build the plan from exercises you can actually do. Bodyweight alone is very limited for armwrestling.
A toproll plan prioritises pronation, rising (radial deviation) and back pressure to take your opponent's fingers and wrist. A hook plan prioritises supination, cupping and side pressure to win inside. Most pullers need both, which is what the all-round option is for.
Start with 2–3 sets of 12–15 reps at a light weight, stopping 3–4 reps short of failure. For static holds, use 15–20 seconds at a load you can control. Add reps before weight, and increase slowly. Your tendons are the limiting factor early on.
Yes. Even if you only compete with one arm, training the other at roughly half volume keeps you balanced and lowers injury risk. If you compete with both, choose Both arms and alternate arms set by set.
Not on its own. Gym numbers don't reliably predict match results. Technique, angles, speed and table experience matter a great deal. Use the gym to build specific strength and the table to learn to use it.
Don't train through joint pain. This tool gives general guidance only. It isn't medical advice and can't diagnose an injury. If your elbow or wrist hurts during or after training, stop and see a doctor or physiotherapist.
