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Iron Grip & Arm Wrestling Power

Get ready to build serious raw strength from head to toe — this workout will forge powerful arms, a vice-like grip, and the kind of full-body power that wins arm wrestling matches. Expect to feel every muscle working hard!

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Created by

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Shoulder Circle

2 sets × 30s, 30s

1

Wrist Circle

2 sets × 30s, 30s

1

Dead Hang

3 sets × 20s, 20s, 20s

Pull Strength & Grip Block

Pullup Progression

Progressive exercise

1

Towel Pull-Up - Pull Up Bar

3 sets × 5 reps, 5 reps, 5 reps

1

Dead Hang

3 sets × 30s, 30s, 30s

3 circuits
1

Bicep Curl (Hammer) - Dumbbell

1 set × 10 reps

2

Wrist Curl (Seated Palms‑Up) - Dumbbell

1 set × 15 reps

Push Strength Block

Dip Progression

Progressive exercise

Pushup Progression

Progressive exercise

3 circuits
1

Shoulder Press (Standing) - Dumbbell

1 set × 10 reps

2

Triceps Kickback - Dumbbell

1 set × 12 reps

Leg Power Block

Squat Progression

Progressive exercise

1

Deadlift (Romanian)

3 sets × 10 reps, 10 reps, 10 reps

1

Lunge

3 sets × 10 reps, 10 reps, 10 reps

Arm Wrestling Finisher

4 circuits
1

Reverse Curl - Dumbbell

1 set × 12 reps

2

Bicep Curl (Zottman) - Dumbbell

1 set × 10 reps

3

Dead Hang

1 set × 20s

Cool Down

1

Child's Pose

1 set × 45s

1

Doorway Chest Stretch

1 set × 30s

1

Wrist Flexibility Stretch

2 sets × 30s, 30s

1

Wrist Flexibility Stretch

2 sets × 30s, 30s

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