ARMWRESLTING TYPES (HOOK, TOP)

💪 Sanjay Deshwal’s Armwrestling Workout Basics

1. Wrist and Forearm Strength

• Wrist Curls (with dumbbells or barbell) — 3 sets of 12-15 reps
  
  

• Reverse Wrist Curls — 3 sets of 12-15 reps
  
  

• Wrist Rotations (using light weight or resistance bands) — 3 sets of 15 reps each side
  
  

2. Grip Strength

• Static Holds with thick bar or grippers — 3 sets, hold as long as possible
  
  

• Farmer’s Walk — Carry heavy weights for 30-60 seconds, 3 rounds
  
  

3. Biceps and Triceps

• Bicep Curls (dumbbell or barbell) — 4 sets of 10-12 reps
  
  

• Tricep Dips or Tricep Pushdowns — 4 sets of 10-12 reps
  
  

4. Shoulder and Back

• Shoulder Press — 3 sets of 10-12 reps
  
  

• Lat Pulldowns or Pull-ups — 3 sets of 8-12 reps
  
  

5. Technique Practice

• Table Time: Regular armwrestling practice to improve technique and speed
  
  

• Isometric Holds: Hold the arm in different positions against resistance to build endurance
  
  

6. Recovery & Injury Prevention

• Stretch wrists, forearms, and shoulders daily
  
  

• Use ice or massage after intense training
  
  

• Don’t overtrain — allow rest days for muscles to recover