i think if you are trying to improve your arm wrestling that you should probably do forearm exercises. like hammer curls and wrist curls those would probably be the best exercises to improve your arm wrestling. =] but give yourself some rest too. so you can rebuild your muscles. good luck

Arm wrestling is much more about chest and shoulder muscles than forearm. Bench presses, chin ups, flys, that kinda thing.


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Actually, the motion of arm wrestling is internal rotation of the shoulder.
Therefore, the muscles to be strengthened would be the internal rotator cuff
muscles. Namely the subscapularis muscle. The chest and shoulders are doing
very little other than stabilizing you while you arm wrestle.

my dad and uncle are body builders and i have been for a year and im only 14 to .. some people say its bad for me but i win competitions and i do safe amout of bodybuilding for an hour each day.... thats probably the best thing to do... eat healthy and work out sensibly with weights.... thanks.. nathan

Exercise is good at any age. I exercise 6 days a week. I just started, though. I want to get my waistline back to 25". Also, my abs need lotsa work.

Your young still, be carefull, as weight lifting stunts growth!
its not something thats going to happen fast.
I suggest a circuit, for more upperbody strength.
Press ups, dumbell curls,triceps dips, pull ups, squats and if you are close to a gym or know of a gym thats a muslce building gym, not one of these pansy fitness gyms
try the incline dumbell press, pec deck and at a push the bench press, and inclined bench press.

I put the squats in because getting your legs working, stimulates the body for muscle growth.
In sets: example.

Dumbell curl: 10 reps
Dumbell curl: 15 reps,
Dumbell curl: 10 reps.

The 2nd/middle set should be the hardest. do not do any heavy weights to start off with. The guys and ladys at the gym may avoid you at the start, but if you keep going back, they will give you tips and know that you are not just one of those people that go for 1 or 2 sessions then give up

Good Luck, do everything in moderation eat plenty of protein and carbs, with water, eat less sugar and trans fats!


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good site:D

First of all,, i also do the weights and i am 13 and i hav a ruitine that has worked well for me. u should try joining yur local gym it really helps. also each set u do u should increase the quantity for example,, your fist set of push ups should be maybe 8, the second 10, the third 12 etc. I find that has better and faster results .

umm i could be wrong. correct me if i am. but i beleive working out to gain muscle at ur age alot can slightly stunt ur growth. especially if ur doing bench pressing and power lifting. once again i could be wrong on this

oh my bad liamstatham didnt see your post