Arm wrestling (also spelled "armwrestling") is a sport in which two participants, facing each other with their bent elbows placed on a flat surface (usually a table) and hands firmly gripped, each attempt to "pin" their opponent's hand by forcing it to the surface. In popular culture, arm wrestling is commonly interpreted as a display of physical dominance, symbolizing superior strength and toughness between two individuals.[1]
Competitive arm wrestling matches take place between two competitors and involve one or more referees. Matches utilize specialized tables which include elbow pads, pin pads, and hand pegs. The elbow pads indicate the area within which a competitor's elbow must remain throughout the match; the pin pads indicate the height below which an opponent's hand must in order to be pinned; and the hand pegs must be gripped with the non-wrestling arm and are used for additional leverage. These tables vary slightly in their dimensions based on the governing body of the competition, but are always symmetrical with predefined distances between the elbow pads and pin pads.[2][3] A strap typically composed of a 1" wide strip of nylon or cloth, with a plastic or metal buckle on one end, may be used to bind the competitors' hands and wrists in order to prevent a slip during an arm wrestling match.[2]
Arm wrestling "in the strap".
Setup
Competitors approach the table, set the elbows of their competing arms onto the elbow pads, and attempt to grip their competing hands palm-to-palm, with their non-competing hands touching the hand pegs. In the grip of competing hands, the thumbs must be visible, and hands must be centered on the table. No part of the competing hand may touch any part of the competitor's own body.
The referee ensures the competitors’ hands are properly aligned, with wrists and forearms straight, and that shoulders are approximately square. If the match is a "strap match" due to a slip during engagement, or to mutual agreement of the competitors, then the referee applies the strap to their competing hands. If the competitors cannot settle on a legal grip after a certain period of time, the referee will set their grip (a "ref's grip").
The referee signals the start with “Ready...Go!” or other agreed-upon signal.
Competitors may receive a warning and/or a foul for early movements, delays, or shifting their shoulders or arms before the official signal. Any movement while a referee is attempting a ref's grip may result in a foul.[2][3]
Engagement
Two athletes engaged in a competitive arm wrestling match
After the "Ready... Go!", each competitor tries to "pin" the other by forcing any part of their opponent's hand parallel to or below the line of the pin pad. The referee will use a verbal command and/or hand signal to indicate a pin. The competitors may use any combination of legal techniques and movements while keeping their non-competing hand on the hand peg and at least one foot touching the ground.
Competitors may receive a warning and/or a foul for reasons including removing their hand from the hand peg, removing their elbow from the elbow pad, forcing an opponent off of their own elbow pad, slipping while in a losing position, lifting both feet off the floor, or touching their own body with their competing hand (i.e. touching their hand to their shoulder while attempting a triceps press). If the competitors "slip" and lose their grip during engagement, a referee applies a "strap" to the competitors' wrists during a new setup, and the competitors will engage in a strap match.
After a foul, the referee allows a predetermined period of time for a rest before the match resumes. Two consecutive warnings typically result in a foul, and two consecutive fouls typically result in a loss for the fouling competitor.
Referees may penalize competitors who intentionally foul, use foul language, or engage in misconduct, which may lead to disqualification.[2][3]
Recreational (not organized) arm wrestling typically adheres to the most fundamental principles, where two participants face each other with bent elbows resting on a flat surface, with each participant seeking to "pin" their opponent's hand by pressing it down to the surface.[4] Recreational matches often take place on a table, counter, or other flat surface, between athletes that are sitting or standing, and without specialized equipment such as a competition table or straps.
Recreational matches run a higher risk of injury than competitive matches, as they do not follow weight or skill class requirements and may take place between athletes of significantly different size, strength and skill levels.[5][6]
Techniques
The three main techniques in arm wrestling are known as the "hook", the "toproll", and the "press". There are many movements within these techniques, but all arm wrestling engagement involves one or a combination of these three techniques.[7]
Hook
Hook match
The hook (or "hooking") is an "inside" arm wrestling technique[8] where a competitor attempts to cup their hand at the wrist toward their forearm, pulling their opponent toward them in while supinating the hand and forearm. The competitor will combine hand and arm positioning to reduce the opponent's leverage and shift toward the pin pad to gain control. The hook relies primarily on wrist pressure and arm strength, particularly in the biceps, rather than hand control or technique, in contrast to the toproll.[9]
Toproll
The toproll (or "toprolling") is an "outside" arm wrestling style[10] characterized by pronating the hand and forearm to apply wrist pressure on the opponent, while pulling back and sideways to control the opponent's hand. The competitor's arm should remain at a tight angle, with body movement toward the winning side and the non-competing leg bending to generate momentum. The goal is to open the opponent's wrist, forcing them into a vulnerable position before securing the pin. A successful toproll relies heavily on strength in the rising, pronation, and back pressure movements.[11][12]
Press
Toproll (left) against press (right)
The press (or "flop wrist press"; "triceps press") is an outside style which involves a competitor getting their body behind their arm to use their shoulder, chest, and triceps to press their opponent's hand and arm to the pin pad. Effective pressing requires proper alignment with the hips and non-competing leg positioned to avoid blocking the pin. This technique is often reserved for neutral or advantageous positions in order to finish an opponent. Beginners should be careful using the press as it can put stress the elbow tendons and cause injury if applied incorrectly. The press can be accessed from either a hook or toproll.[13][14]
Movements
"Cupping" refers to flexion of the hand and wrist toward the inner arm.[15] Cupping uses the forearm muscles to bend back an opponent's wrist and decrease their accessible leverage. Strength in this movement is a key factor to success when implementing a hook.[16]
Pronation is downward rotation; supination is upward rotation.
"Pronation" involves downward rotation of the palm, wrist and forearm.[17] This movement applies hand pressure on an opponent, opening up their fingers, bending back their wrist, and setting them up for a pin. Strength in this movement is important for toprolling.[18]
"Supination" of the hand involves upward rotation of the palm, wrist and forearm.[17] A competitor will often apply this movement in combination with downward movement of the arm. Strong supination can contribute to success in the hook movement.[19]
"Rising" involves radial deviation of the hand on the plane of the palm.[20] This movement involves a competitor lifting their wrist to put pressure on the opponent and forcing them into a disadvantageous position. Toprolling in particular utilizes strength in the rising movement.[21][22]
"Side pressure" involves isometric contraction of the pectoral muscles, internal shoulder rotators, and whole-body movement to generate force against the opponent’s hand, typically sideways across the table toward the pin pad.[23]
"Back pressure" involves contraction of the back muscles (primarily the lats) and biceps which generates force to pull the opponent across the table toward the competitor. This move increases the opponent’s elbow angle and limits the opponent's leverage, while decreasing the angle of the competitor's elbow in relation to their body.[24]
"Posting" involves upward pressure of the forearm, lifting an opponent's arm upward, in an attempt to bring the competitor's forearm as vertical as possible on the elbow pad. Posting is often utilized in a toproll as an effective counter against a hook.[25][26]
Training
There is significant debate surrounding the most effective training methods for arm wrestling due to limited empirical research specific to the sport. While there is not a consensus as to whether arm wrestling practice (commonly known as "table time") or strength training is most effective for developing arm wrestling strength, it is generally accepted that both are important.[27][28] Strength training typically takes the form of gym exercises specific to arm wrestling movements, and technique is typically gained through table time. Most arm wrestlers rely on trial and error, gathering insights from peers to determine what works best for them.[29]
Common exercises for arm wrestling include lifts such as bicep curls, hammer curls, wrist curls, rows, pull-ups, and other exercises which specialize in developing overall pulling strength.[30] Pushing exercises are generally secondary, except in certain cases where they strengthen techniques and movements such as the press (bench press) and side pressure (JM press).[31]
In addition to standard dumbbells and barbells, arm wrestlers often make use of equipment resistance bands, straps, martial arts belts, and cable systems with specialized handles in order to more closely replicate the angles and tensions of real arm wrestling.[31] Arm wrestlers will often construct their own specialized equipment.[32]
A majority of technique training takes the form of table time. Table time often involves engaging in recreational matches or exercises between two individuals on an arm wrestling table, starting from various starting positions and scenarios, with the intended purpose of developing one's strategy and techniques against a large variety of opponents and styles. Arm wrestling practice strategies and scenarios can include endurance, static reps, strap training, "ready go" training, and speed training.
Risks
Typical fracture
Arm wrestling is associated with various injuries, including humerus fractures, shoulder dislocations, soft-tissue damage, nerve injuries, and tendonitis. Injuries associated with arm wrestling occur most commonly between novices or athletes of significant strength difference, when competitors are forced into unsafe positions out of inexperience or inability to maintain advantage. Matches or practices involving experienced competitors with the proper conditioning and knowledge produce injuries at a lower rate than novices. Most individuals experiencing injuries regain full function with proper treatment.[33][6]
The competitor on the right is in an injury-prone or "arm break" position. His shoulder must be in line with or behind the arm and his arm and body should be facing his competing hand.
Spiral humerus fractures are the most common fracture experienced and often occur in the dominant arm, especially among amateurs. Fractures may require longer recovery times and, in severe cases, surgical intervention. Fractures are significantly more likely when one of the competitors rotates their shoulder inward (as in a press) without first getting behind their hand, a position known as the "break arm" position.
Beginners should attempt to maintain eye contact with their own hand, keep their shoulders square, and pull (rather than push) their opponent to the pin pad, in order to prevent reaching a position that could cause injury.
Organization
Most competitive arm wrestling governing bodies align on general principles within their rule sets, although there may be slight variations. Since there is no central governing body, rule sets must be agreed to prior to a tournament or match. Organized arm wrestling competitions are typically arranged in either tournament or supermatch format.[34] Active governing organizations include the International Federation of Armwrestling (IFA),[35] the World Armwrestling Federation (WAF),[36] the World Armwrestling League (WAL),[37], East vs West[38] and the Pro Panja League.[39]
A tournament usually involves successive rounds of a single match (or "pull") between any two opponents and a large number of total participants.[40] Most tournaments are double-elimination, meaning two losses will eliminate a competitor from the tournament. As with other combat sports in which body weight is recognized to play a significant role in victory, arm wrestling tournaments are usually divided along weight classes as well as left and right-handed divisions.
A "supermatch" usually involves a best three out of five matches, or best of four out of either six or seven matches between two specific athletes, with short rest periods between consecutive matches.[41] The supermatch format is usually reserved for more experienced and high-level pullers, and is analogous to a traditional bout in other combat sports. Supermatch format varies depending on the rule set utilized by the organizing body.[2][3]
History
Early history
Current knowledge of the history of arm wrestling is based on written and pictorial evidentiary sources, and arm wrestling may have existed in any number of ancient or medieval cultures that did not record it. The most popular claims that it was practiced in ancient Egypt or ancient Greece, while not necessarily implausible, are founded on misinterpretation of sources (confusing references to wrestling with the arms or images of wrestling with the hands or of dancing for arm wrestling).[42]
Modern-day practices and depictions of arm wrestling have been widely practiced during the Edo-period of Japan (Japanese: 腕相撲, romanized:udezumō; formerly known as "wrist wrestling" in this context in English, the literal translation of the Japanese) depicted in art from as early as the 1700s, and recorded in writing as early as the eighth century in the Kojiki. Illustrations unambiguously demonstrate this was the same as modern arm wrestling. It is likely that the modern popularity of arm wrestling comes from the Japanese treatment of the sport.[42]
Arm wrestling was also practiced by Spaniards and Cubans in the nineteenth century, possibly via the influence of Japanese contact; these arm-wrestlers would place a piece of money under each elbow.[43]
Arm wrestling in the United States was formerly also called "Indian arm wrestling"; some sources suggest the practice originated amongst Native American peoples such as the Lenape. A similar sport, "Indian hand wrestling", attested from the early 20th century and commonly ascribed Native American origins, was conducted standing upright. Both "Indian arm wrestling" (or simply "arm wrestling") and "Indian hand wrestling" were popular among Boy Scouts and other American youth in the early to mid 20th century.[44][45][46][47][48][49]
Contemporary era
The transition from informal arm wrestling matches to professionally organized competitions began in the 1950s. In late 1954, a “wristwrestling” challenge issued by Jack Homel at Mike Gilardi’s bar in Petaluma, California, sparked local interest and led to the formation of a committee to organize a fundraising event for the March of Dimes. The first contest was held on 27 January 1955, and its success led to the establishment of an annual event that steadily grew in scale and popularity.[50] In 1962, the sport was formalized with the creation of the World’s Wristwrestling Championship, Inc., which hosted the first official World’s Wristwrestling Championship on 2 February 1962. This marked a pivotal shift from informal local contests to structured, professional tournaments.[51] By the late 1960s, arm wrestling had gained national attention, with televised broadcasts[52] and references in popular culture, including a Peanutscomic strip by Charles Schulz.[53] Petaluma’s contests helped transform arm wrestling into a legitimate competitive sport, complete with weight classes and formal refereeing—laying the foundation for its professional identity.
The 1970s and 1980s are often considered the “golden age” of professional arm wrestling, characterized by increased media coverage and corporate sponsorships.[54] The sport reached mainstream audiences with the release of Sylvester Stallone’s 1987 film "Over the Top", which was inspired by real-life arm wrestling events.[55] As the only major motion picture centered on the sport,[56] it played a significant role in popularizing arm wrestling worldwide.
Global expansion continued through the efforts of governing bodies such as the World Armwrestling Federation (WAF) and the International Federation of Armwrestling (IFA). The 2009 documentary “Pulling John”[57] further fueled interest in the sport by chronicling the career of legendary arm wrestler John Brzenk.
In the early 2020s, arm wrestling experienced a resurgence in popularity, partly due to widespread lockdowns during the COVID-19 pandemic.[58] The rise of digital platforms also played a major role, with athletes like Devon Larratt and Levan Saginashvili attracting millions of viewers through YouTube and social media.[59]
Social media continues to be a driving force behind the sport’s growth,[60] and there is now a growing movement to have arm wrestling included in the Olympic Games.[61][62] In popular culture, arm wrestling remains a symbolic contest of physical dominance, often representing strength, toughness, and personal resolve between two individuals.[1]
↑ VINCENT JAMISON, Plaintiff and Appellant v. ARM WORLD PROMOTIONS et al (Court case). California Court of Appeals, Fifth District. 2010. Arm wrestling is a competitive endeavor in which two opponents exert pressure against each other's hands to determine which competitor has greater arm strength. Each competitor must keep their elbow on the table, with the goal of forcing their opponent's hand to touch the table.
1 2 Soubeyrand, M; Assabah, B (2017). "Pronation and supination of the hand: Anatomy and biomechanics". Hand Surgery and Rehabilitation. 36 (1): 2–11. doi:10.1016/j.hansur.2016.09.012. PMID28137437.
↑ Retarides, James (2013). Strong Arm Tactics: Training And Technique In Competitive Armwrestling. Yorktown, VA: John Henry Printing. p.126, 140, 146.
↑ "Arm Wrestling Moves". Indian Arm Wrestling Federation: Arm Wrestling Techniques. Retrieved 17 December 2024.
↑ Retarides, James (2013). Strong Arm Tactics: Training And Technique In Competitive Armwrestling. Yorktown, VA: John Henry Printing. p.107.
↑ Meale, Harvey (18 June 2023). "Arm Wrestling Techniques (Demonstrated & Explained)". Armwrestling Advice. Retrieved 13 December 2024. You want to get your forearm as vertical as possible in the setup with your wrist as close to directly above your elbow as possible. We call this 'posting' because your arm is almost upright, like a post sticking out of the ground.
↑ Retarides, James (2013). Strong Arm Tactics: Training And Technique In Competitive Armwrestling. Yorktown, VA: John Henry Printing. p.6-8.
↑ Cooper, Mark (6 February 1989). "Hands On: Carter trains hard to win at arm wrestling". Grayson County News-Gazette. Retrieved 19 December 2024. Carter said arm wrestling is about 50 percent strength, 50 percent technique and an extra 10 percent psychological advantage. "You reach a certain point when the strength part of it equals out," Carter said. "Then it's just down to who feels the most confident. You've got to have your head into it as well as your arm."
↑ Retarides, James (2013). Strong Arm Tactics: Training And Technique In Competitive Armwrestling. Yorktown, VA: John Henry Printing. p.6-8.
↑ Retarides, James (2013). Strong Arm Tactics: Training And Technique In Competitive Armwrestling. Yorktown, VA: John Henry Printing. p.60.
↑ Retarides, James (2013). Strong Arm Tactics: Training And Technique In Competitive Armwrestling. Yorktown, VA: John Henry Printing. p.272.
1 2 Stepanov, Oleg (trans. Eric Roussin) (2015). "Early Origins of Armwrestling". The Armwrestling Archives. Archived from the original on November 9, 2022. Retrieved November 8, 2022.
↑ Culin, Stewart (1899). "Hawaiian Games". American Anthropologist. 1 (2): 210. Archived from the original on November 9, 2022. Retrieved November 8, 2022. Prof. Edward S. Morse informs me that wrist-wrestling is practiced also by Spaniards and Cubans, each contestant putting his elbow on a piece of money from which he may not remove it.
↑ Hillcourt, William (1957). "Indian Camping". Boys' Life. Boy Scouts of America. In Indian hand wrestling, the wrestlers place the outside edge of their feet together, grasp hands, attempt to throw each other off balance. […] In arm wrestling, the wrestlers kneel, place elbows of right arms on ground, grasp hands. Idea is to force opponent's forearm flat to the ground.
↑ Roussin, Eric (2019). "Indian Arm Wrestling". The Armwrestling Archives. Facebook. Archived from the original on November 9, 2022. Retrieved November 8, 2022. 'Indian Arm Wrestling' was a popular term for the sport up until around the 1960s. Here's a comic strip from 1965 that uses it. […] 'You can come in Mrs. Byrd, if there'll be no Indian-Arm Wrestling with my waiters!'
↑ Hillcourt, William (1936). "Hiking with Green Bar Bill". Boys' Life. Boy Scouts of America. p.20. Retrieved November 8, 2022. Indian Hand Wrestling—One contestant places the outside of his right foot against the outside of the other's. Both brace themselves by placing their left feet a long step to the rear. They grasp right hands and attempt to throw each other. The one who first succeeds in making the other move his feet or lose his balance is the winner.
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