The main task of the biceps is to maintain overall arm and body position while the forearms, wrists, and hand work to establish a position from which you can win. Aside from actually holding your arm position on the table, the biceps are remarkably unimportant to almost all moves. This is not to say that they do not play a significant role in winning; rather, the biceps' role is more a supplemental role rather than a primary role (as played by the forearms and hand).

EXERCISES
Most everyone knows how to perform bicep exercises, so I will not waste time and space rehashing it all here. The only exercises that I will mention are the dumbbell hammer curl and partial preacher curls. Note that although both exercises are pictured with traditional dumbbells, both exercises are far more effective if done instead with the Heavy Handle dumbbell. Due to the extra torque the Heavy Handle puts on your arm, the hardest part of this exercise is not curling the weight but rather fighting to keep your wrist straight. This is fantastic for arm wrestlers, because it is EXACTLY THE TYPE OF RESISTANCE ENCOUNTERED IN A TOUGH ARM WRESTLING MATCH!!! By building up this type of strength through training, you will absolutely dominate your opponents!

The first exercise is dumbbell hammer curls, and it is absolutely vital if you want to possess the backpressure necessary to perform a good toproll. To find out how your strength compares to the sport's best wrestlers in this lift, click here! In case you don't know how to perform hammer curls, here is how it is done:

Sorry for the lack of quality images here. You should probably go even a little higher with the dumbbell than the image on the right shows.

The second bicep exercise is the partial preacher curl. The limited range of motion allows you to use heavier weights and to develop the functional strength necessary for arm wrestling. Going to full extension has little benefit, as successful arm wrestlers never reach a position of full arm extension. See below if you do not know how to perform the exercise, and make sure to notice the very small range of motion on the exercise:

More Exercises: We have listed many more armwrestling-specific bicep exercises in our Knowledge Bank. Each month, we will add more and more exercises to it. We also offer books and videos that contain numerous armwrestling specific exercises.

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See Also

• Heavy Handle Dumbbell
• Wrist and Forearm Exercises
• Fingers and Hand Exercises
• Heavy Grips Hand Grippers
• Book on Arm Wrestling Exercises
• Video on Arm Wrestling Exercises

**This information was reprinted with the express written permission of Ultimate Arm Wrestling, LLC