Arm Shark Wrist Wrench Arm Wrestling Exercise Handle - Fat Grips - Strong Grip - 2IN or 2.5IN for Grip - Wrist Finger Strength Forearm Training

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If you’re super sore after a tough table time session, the very next day you should be getting blood flowing to those areas as soon as possible! Prehab Exercises For example, an armwrestler will do a TON of pronation and radial deviation (rising), yet will often completely neglect supination and ulnar deviation. These can be done in a variety of ways: resting your arm on your thigh or on a bench are the most popular ways. John Brzenk never really lifted weights at all and was able to become the GOAT solely from table time.

You can use a high attachment point, medium, or even a low one – and I recommend switching it up from time to time. If the goal is to load the flexor side of the wrist (to train open hand finger/wrist strength), the cord is on the thumb side. If the goal is to load the extensor side of the wrist (to train extension strength), the cord is on the finger side. Guys like John Brzenk, RVJ, as well as Janis Amolins are all world class pullers who pride themselves on maintaining flexible, healthy elbows – and you should too! Occasional Full Range Of Motion Training Focus on really digging your elbows into your sides and getting as much of the tension onto your biceps as possible.

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Quite a bit of this is baked into the program in the form of low intensity, high repetition exercises multiple times per week. I’m not saying you NEED to be working out 6-7 days per week, and I appreciate that some peoples’ schedules won’t permit this, but if you’ve got a completely empty day, you’d be better off doing a light session, even if (especially if) you’re feeling really beat up. People think they need to take a day off so they can recover, but the best way to help your muscles and tendons recover is actually by doing some very light bloodflow work in high rep ranges.

There’s all sorts of physical therapy exercises you can do to prevent injuries and ensure your joints stay healthy. Leg day is optional for armwrestlers, but I recommend it especially for natural athletes as it’ll boost your testosterone and increase your overall stability at the table. If you’re already gravitating towards being a heavy presser/side pressure/hook style armwrestler, you might want to consider replacing one of the armwrestling workouts with a second chest/shoulders workout. This rep range is excellent for developing strength and getting in volume, yet is much easier to recover from than high intensity sessions.On your full ROM days, you can fully supinate your arm and pronate through the full range. Cable Belt Riser Most of you will get close to the volume you need to maximize strength gains just from the 1x per week table time session!