What's the SECRET to Building Unstoppable Forearm Strength?

Unlock your armwrestling potential with targeted forearm exercises! In this video, Coach Ray of Voice of Armwrestling shares essential tips for building stronger wrists, hands, and fingers using simple yet effective dumbbell exercises. Learn the importance of consistent wrist training, the benefits of controlled volume, and how to avoid common mistakes that can weaken your grip on the table. Whether you're prepping for a match or just looking to improve wrist strength, these exercises can make a huge difference. Ideal for beginners and advanced armwrestlers alike-train smart, stay strong, and get ready to dominate!
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[@LH74]

Your advice to keep the wrist static at the end of the movement and holding it is absolutely correct. That’s where the strengthening develops.

[@Sinkatze]

Since I saw those wrist curls on this channel Ive been always doing it and its my favorite forearm exercise. Its incredible the improvement Ive got from it and now I love my forearm days, yet still have a lot to work on. Thanks a lot

[@dragonballthings688]

Share link

[@rcguy5793]

Agreed. I just went back to basics. I kept getting my hand/wrist taken. And I had completely let my wrist training go thinking my other lifts were hitting the area but definitely not the case.

[@dude157]

Plus wrist curls done this way make your wrists and forearms bigger like nothing else, so everyone should want to do them

[@sn0lder]

great video. sometimes people forget to do the basics, but often the basics are the basics because they work really well

[@audreyleclerc3770]

People dont realize that pro athletes only max out on lifts a few times a year.. working at 60% of your max is gonna make you way stronger than always trying to max. Not only you wont get hurt but you will gain alot more.

[@2DReanimation]

But then there are people progressing in strength with unique methods like super-heavy negatives -- you've got to find your own way, always. Listening to your body is key. Pro athletes would include Devon, and he did/does super-heavy holds and negatives, IDK how often, but much like the Russians.

[@jwaw8145]

Not true

[@moneybitches4796]

Avoiding injury is why, nothing else. Less injury = more training overall.

[@Kalevi0]

Working at 75%-85% is better for strenght training.

[@DimiArt]

Which pro athletes work at 60% max?

[@klyded8523]

This is nice educational content for Ryan Bowen for his upcoming match. :)

[@dsm5083]

Lol, I think it’s going to be a tough match for both guys

[@toddzillaswrist]

So glad to see this video, I am the same, have to put so much work into hand/wrist/fingers but it definitely helps me. Also Ray you are looking strooooong bro, all the best in the upcoming match with Ryan, very excited for it.

[@Kjuken69]

You armwrestlers should defnently follow rays advise, wrist and hand training are an absolute must! Ray you are strong by the way, impressed!

[@johnnystanley4469]

Great content keep it up thanks for sharing

[@voiceofarmwrestling]

Thank you too

[@papapolito0047]

Nobody asked but the wrist curl is actually my favorite exercise.

[@LarryC11804]

Mine too. I save wrist and forearm training for last. I really look forward to it during my workout.

[@gjeewaytee]

Its the same with all muscles we use all the time like stomac, back and the calfs...they need ALOT of work to get "stronger"

[@RICHIE_RICH89]

Love forearm training . I always had good forearm strenght.

[@Hfidon]

Really needed this, get really bored with the forearm exercises I had been doing.

[@jefflegrande4078]

Great Advice. JUST DO THE WORK. THANK YOU for showing us how and why.

[@AlrightThere]

Wrist hand and fingers seems so important. In practise I normally find if I am weaker than my opponent in these areas I have no chance

[@blazecarr]

great video and advice! i agree! volume and the first rep and the last should look the same. this important!

[@jjsifo1]

I won't bitch about it, thanks for the reminder.I 'm 70 years old but always trying. Thanks !

[@scottgeen3062]

Thank you for the advice wrist strength from arm benders wrestling club in New Zealand

[@voiceofarmwrestling]

💪🏻💪🏻💪🏻

[@timothylarson104]

Thank you your videos absolutely help💪💪💪

[@markkasha1753]

The honesty is great.

[@TheJacali]

You should look up this guy called “old school strength.” He’s not an arm wrestler but he’s really enthusiastic about training his neck, forearms and calves. He teaches this awesome wrist curl variation called the Scott curl(pretty sure lol). I started wrist curling 2lbs a few years ago and I’ve recently done two sessions where I used 60lbs! This wrist curl uses a lot of range of motion. I’m super proud of myself 💪

[@dadman83]

Thanks for this video! I’m definitely going to do these now!

[@EmilBBechGrip]

What's your thoughts on training with grippers (captain of crush etc.) for armwrestling? I've seen mixed opinions on this from pros.

[@Nightball12]

Waste of time, fine for fun.

[@voiceofarmwrestling]

As a main thing for armwrestling they are a waste of time. As a supplemental for extra work they will help, but what they develop is crushing strength, not containing, not cupping or rolling. They will help when you need to have forearms working but they don`t transfer the strength to armwrestling.

[@EmilBBechGrip]

@@voiceofarmwrestling That's kinda what I thought but always good to have an expert like yourself confirming it. Appreciate the reply.

[@NoMercy1444]

I Train for 2 jears Armwrestling im not the Strongest and Ma Hand is My weakness, 3 months ago i kill a grip national Champion

[@EmilBBechGrip]

@@NoMercy1444 Good stuff man, I guess the lesson is that nothing beats specific armwrestling training. Which of course should be obvious.

[@FOTON_FOREVER]

Wrist Curl ( 26 kg for reps, i don't have more plates to add to dumbell to make it heavier atm), Reverse Wrist Curl( toping out at 18 KG for now wanna avoid injuries), Hammer Curl( toping at 16kg atm also to stay injury free ), Gripper ( 40 kg resistence about 45-50 reps when fresh or if i do as ending excersize ) is my current set of excersizes i am doing ( been training my core for about 1 month now with these 4 ) i will be slowly adding more AW oriented things in future, Levan vs Devon really got me pumped to try my self out in semi pro and maybe even PRO Aw in future but i don't wanna rush it will take about 3 years before i try tournaments.

[@WilliamAstromAW]

Are you pulling with a team? If so there is no reason to wait 3 years just to get smoked in your first tournament.

[@FOTON_FOREVER]

@@WilliamAstromAW I am solo for now but will find some sparing partners in due time

[@FOTON_FOREVER]

@@WilliamAstromAW all i want is to strenghten my core so i can avoid any disasters once i start puling

[@WilliamAstromAW]

@@FOTON_FOREVER Okay nice! Gym training is nice but you’re really gonna need the table time to learn the mechanics.

[@FOTON_FOREVER]

@@WilliamAstromAW that is coming hopefully in 5 months to a year from now i will see rate of my gym improvements before hitting sparrings, i am lucky to know a pretty big dude that used to pull on competitions that lives few streets from me also i'm close to my Capital city and i saw that there is quite a few ppl in 50km radius from me that use arm bet so i do have plenty of choices for practice pulling when i start doing it :)

[@matt_555]

Great tips

[@DanHammarstrom]

Great video Coach Ray 💪

[@Hwyhogg]

Love your attention to the basics! Great channel!

[@voiceofarmwrestling]

Thanks so much!

[@antonyca4938]

Thanks bro

[@paveltalyshev4183]

Крутое видео. Спасибо Раймонд!!

[@increasingeveryday]

thank

[@thedrew24]

KZbin algorithm boosting comment 💪 ... Jerry: "hold my beer 🍺"

[@Va4esS]

Preach, Coach, preach

[@flowerofash4439]

reminds me of those people who do hip training while standing and called it a bicep curl

[@ArmFanatic]

thanks

[@roymauler]

Do you think wrist curls are better for building wrist strength than using a multi-spinner?

[@bchep6761]

Do both. Supinated Multispinner against high pulley, wrist wrench at different angles and fat db wrist curls.

[@ChrolloLucilfer_0]

When you're using a "multi-spinner" you are basically doing a "wrist curl",

[@danielwesterlund1905]

New Year's resolution: No bitching, just put in the work.

[@mixtape6182]

Yes, Ray I agree, Ryan Bowen should lift lighter with better form. Good video!!

[@nishanthv8758]

Quick question, where your wrists that thick since when you were 18 or did they thicken when you started armwrestling

[@scottbustos819]

What do you recommend if you’re getting table practice in once per week? I’ve been training for 5 months and I’m way too sore to lift weights for at least 3 or 4 days and then it’s time for table practice again.

[@tmmehedi]

And levan do 100 kg wrist curl 🙂

[@Aex89]

Who asked? Btw that's the thing that put him out of the game recently

[@xmegaxmega9310]

Hi.you say do wrist curls every day. if we do every day wrist curls in diffrent angels then when to recovery? how wrist can recover every day?

[@Berlinbushido1312]

How oft can i train and do wrist curl and train heavy in a week? Once?

[@vasylvoina6663]

Ray, is it safe from the injury perspecrive to go really heavi with these dumble barbell curls? Sometimes it looks like that someone wrist is going to break when doing such an exercies with heavi weight.

[@albertomartinez8354]

How often an arm wrestler should train their bicep, forearm, wrist, etc?

[@AlexanderRamos-h2q]

I have a question, I started doing these wrist curls today, I'm doing them with a 20lb db but my right wrist hurts... I did 5 sets and 10 reps in each hand. My left hand wrist didn't hurt as much as my right wrist did, is it okay?

[@Icenflamesrush]

Cup>Riser>Pronator In terms of priority. Of course they are all important.

[@vitalysaginashvili6419]

Used to believe in this but now I beg to differ, u can win without cup (flop wrist sweep, flop wrist press), but without pronation u'll be vulnerable cuz it's the key to defense, if u go 0 in pronation ur arm will get oversupinated and it's all over

[@justaguyfromreddit]

Pronation >>>> rising

[@vitalysaginashvili6419]

@@justaguyfromreddit agreed, rising is just half of the game, if one prioritizes rising over pronation it will be very vulnerable to getting deep-hooked with ulnar deviation/chopping pressure which takes the rising completely out of the match

[@hashirastrongest]

Strong wrist =win

[@davitgambarashvili913]

Quality!

[@hastensavoir7782]

Wristcurls is to Barbell curls what Manual Hand washing of clothes (mouthful) is to Chin ups 🤷🏽‍♂️

[@muhammetali7814]

What can we do for elbow pain ? There is a pain in my elbow and sometimes, it hits bicep or tricep. Please help.

[@muhammetali7814]

Thank you. I hope it will work

[@Rookiebookem]

Keep pulling, practice with your club once a week, don't pull at 100% intensity at practice the whole time. This will hurt your elbows badly. Eventually they will build the strength and won't hurt after practice. It comes on fast so once they hurt at practice, stop pulling

[@muhammetali7814]

Thanks you all for the tips. I can say that 60-80 percent of my pain is gone. The most effective workout for my pain was, working pronation and rotation with hammer. If you have the same pain, working with hammer really helps.

[@Joncka]

Be strong like bull!

[@MP-bu6ux]

Thankyou coach Ray 🙏💪

[@krisnatantra8488]

Can i only do wrist wrench? I don't have dumbell at home hehe

[@caidenlawson5695]

can i do this work out 3-4 times a week for high reps and sets will this help or do i need to do this once a week for high reps high sets i need to main this work out because i never did these i can leave out others for a bit because i worked on them for years longer

[@mariopintudo1683]

OK ! EVERY DAY ? OR 2X A WEEK ?

[@perpendicular66]

Can I do this this exercise everyday

[@ESKATEUK]

I have the enormous orange fat grips, would these be too thick or would it still work just as well?

[@freespeech4023]

Coach , where is your gym?

[@gerardt3284]

I have really bad wrist flexor tendonitis, so my dream is just being able to do wrist curls

[@gerardt3284]

(my wrist is much better now... phew)

[@susingdfff]

​@@gerardt3284😂😂😂 ok my wrist is super strong from naturally actually it is very thick and strong also

[@jordanfinch7671]

My wrist actually pop from tendon issues. Should I do this? I typically I use a bench or my knee when I do wrist curls. Why do you do it from that angle? Dose it put less pressure on the wrist?? I am curious.

[@nahyanrajee198]

My tendons used to pop too, until I focused more on reverse wrist curls as I heard that muscle imbalance can cause tendons being whacky and sliding around. Also, you can reduce range of motion to avoid tendons popping

[@jordanfinch7671]

I have lifted a lot of heavy weights and genetically my wrist aren’t that big. I don’t wear wrist wraps because I don’t like they way they cut my circulation to my hand. I do reverse wrist curls with a kettle bell on a preacher bench and yet they still pop. I can actually pop the tendon by pushing my fingers into my wrist. I got it checked but there’s no structural damage. So my wrist can’t be weak. I am just guessing it’s from years of have curls and just lifting heavy in general.

[@nahyanrajee198]

@@jordanfinch7671 well damm man, it's really annoying when my tendons pop. I hope Ur issue gets resolved soon

[@seriousblack8723]

Is there a possiblility to ask questions und a Personal meetup, Can you Book something like that?

[@Fox8ball.]

I do

[@thedrew24]

U doodoo 🦊🎱 😎

[@Fox8ball.]

@@thedrew24 idpovoodoo 😂😂💪♥️

[@thedrew24]

@@Fox8ball. I set trap for 🦊🎱 😁

[@Fox8ball.]

@@thedrew24 😁😁😁

[@michelskaff3302]

Is it better to do wrist curl with dumbells?or landmine barbell?

[@andsed1083]

dumbell

[@michelskaff3302]

@@andsed1083 okay thanks but what about cables?

[@buddyhale7263]

Grippers are great for the forearms also. Without a strong hand there is not a strong wrist. Thanks for the training video.

[@marcusrasborg6874]

You can always flop wrist press. Bicep and triceps are the most important muscles in armwrestling

[@1Bottleneck]

No then I would recommend rope climbing because that requires a solid hand grip to apply the wrist and arm strength so you can climb up. That’s more of a useful combination than gripper

Grippers don't do anything for armwrestling

[@buddyhale7263]

@@1Bottleneck true. I gotta get a rope.

[@buddyhale7263]

@ I'm not going to argue with you lol. The grippers have helped my forearms in building mass and wrist control. I'm just a beginner though so what do I know. Thanks for the comment brother.

[@Psyduck374]

Mini levan in the making🌝🌝

[@scottjames8687]

Can I train them every single day Will it affect me 🦾❤️

[@ggs5628]

please beat bowen 6-0 for the memes

[@anuragrajashekar68]

He will

[@edash5835]

Is it better to do wrist curls with back pressure as that is what u would need on the table?

[@RDS_Armwrestling]

You can hit wrist curls in any way you like, as long as you hit them

[@coconut-nn2rj]

4:49 LOL

[@glenndonnelly511]

this whole video could have been 8:55 😎

[@americanlostinvietnam3721]

everyday?

[@chrisdavidson2810]

Man 38 kg with a fat grip is still tough lol, if that’s east I gotta work on my wrist more 😣

[@Zrimbojo]

Is it okay to have soreness just above the wrist in the forearm instead of the big muscle belly closer to the elbow? I trained them yesterday and want to train them every day, but I don’t want to go overboard.

[@GamersOnTheStorm]

ye the pronator quadratus

[@AkitaMetal]

Take it easy, don’t rush and injure. Slow gains are better, always avoiding injury. Rest your forearms if you aren’t used to it, try once a week then add more days if you can manage?

[@pRiMeAndRhyme]

I am gifted with bad genetics, short forearms and fingers, also weak...cupping is my weakest thing right now, i am doing more cupping exercises then anything else and i still can't get it stronger :/ maybe i should be doing them more then 3-4 times a weak? Does pinch grip holding a plate helps with finger strength at all?

[@Siberius-]

These things take consistent effort over time. Also eating enough food. Short forearms means better ability for a posting back-pressure kind of movement, which is very important in armwrestling. Always advantages and disadvantages.

[@pRiMeAndRhyme]

@@Siberius- i am training armwrestling for a year and a half, i definitely made some progress, i can tell my fingers got stronger, brachialis, forearms...but still i am weakest in the gym, everyone easily pronate my wrist. Oh, i thought short fingers are better for hooking, but its hard for me to get in the hook with short forearms. Thanks for the tips! I will definitely try to pull more with BP with posting top roll.

[@troluciak2844]

@@pRiMeAndRhyme with short arm hook would be better but its depends. I have very small hand with fingers, not thick etc and I after 3 years of training for armwrestling I still dont have big arms. I have bad genetics but now i can win witch guys like 110kg- I am 80kg. Train wisely, do different excercise. I changed my style of training and at the table very much to be better at some points. sorry for bad english

[@Siberius-]

@@pRiMeAndRhyme - I think guys with short forearms have the most mechanical advantage with like, a backpressure posting move into a hook... and then into a shoulder press would be the ultimate move from there lol (ideally. Kind of asking for a lot here). But I mean there's guys with short forearms who pull in all sorts of ways, so yea I dunno, depends. There's infinite people who know more about this than I do, so I wouldn't take anything I'm saying with some type of authority.

[@anuragrajashekar68]

Only if you have good genetics you can be an arm wrestler or else you cant

[@JoseTorres-cx9ib]

Any difference in how you grab the fat grip (thumb over or thumb under?

[@RDS_Armwrestling]

It makes a small difference, sometimes it's more comfortable one way than the other.

[@gucci8487]

What about muscle unbalances, if you over train your hand you will get pains in elbow, this video is not the case you cant train one thing and be healthy i know for my experience, where is talking about stretches etc. to stay healthy

[@TimmyTurner421]

Ray what's your bodyweight?

[@voiceofarmwrestling]

90

[@TimmyTurner421]

@@voiceofarmwrestlingWow you're already on weight for your supermatch

[@anuragrajashekar68]

Ryan is nearly 100 lol not much weight difference between these two

[@Rajnesh_official1]

Dear im from india please add english sub titles

[@spencerlewandowski8985]

Do wrist curls! BE A MAN haha 😆 can’t wait to see another short 👍🏼

[@adnanrawashdeh3965]

Looking great coach

[@k_gene2816]

Ryan called you a punk… 😶 better smash him! 😂

[@danhenderson5198]

This is the know go Gene..... Hahahhaa. I can the do....

[@stevelleremy1685]

If you have godlike cup but 0 pronation you will cup your oponent but with your palm up... so you will lose anyways. But if you have godlike pronation and at least a 3/10 cup... at least you will keep your pronation and you will access to most of your side pressure, defense bicep, flat / death wrist / elbow defense and more (unless you lose 100% of the rising lol)

[@andreluisgattigatti2893]

Plese legenda em português ( Brasil ) Obrigado

[@ggs5628]

BLUE is saying that will beat you easily ?

[@adelali8912]

Todd hutchings said dont do them

[@carpenterjim7906]

Yeah probably I'm weak but 38kg is a lot.

[@Theory_B]

Any advice on the opposite movement (I.e. wrist extension). If you’re focussing a lot of time on wrist curls, how much time do you spend on the antagonistic movement to prevent imbalance?

[@ehoc42]

38kg for the amount of volume you're doing is definitely a lot of weight

[@metsmokers1354]

John brzenk never did any training with weights but was still the best? might be 99% genetics

[@RDS_Armwrestling]

John Brzenk is John Brzenk, he's the absolute outlier amongst armwrestlers, and we can only guess what he would have been like if he had hit weights. I believe he does a little bit of weight training now but I'm not sure.

[@danhenderson5198]

John Brzenk never did any weight training? And I am Santa Clause.

[@vacavaca]

Предплечья, чел предплеЧЬЯ

[@LH74]

You are natural. You need to rest more. Guys who are on drugs can recover faster.

[@dimkilago2958]

1-8 reps in enough and of course everyone must try to set PRs.I don't understand this psychosis with volume and not track the progress.All strength athleses train with low reps and track their numbers to progress and of course good technique is common sense. Armwrestlers will not discover the wheel.

[@WilliamAstromAW]

The problem with lower reps on isolation movement is that the injury risk increases.

[@jwaw8145]

Supermatches are endurance heavy duh

[@joshnosirname9924]

Hi Ray the correct English is “you have to” not “got to”

[@nakodares5982]

“Got to” is slang but very commonly accepted and understood. Almost no one will have any issues understanding you, and many native speakers use it. But sure most correct is “have to”, and even more ideally “need to”.

[@joshnosirname9924]

@@nakodares5982 yeah agreed I was just saying it because “have to” is a more enticing title than “got to”

[@nakodares5982]

@@joshnosirname9924 Fair enough yeah

[@AW.4Life]

Yeah! Cup, Rise, Pornation.

[@mightynathaniel5355]

there are much better ways to train the wrist though.

[@ΝουςΥγιής-δ4ψ]

90 kilos bodyweight. When I weigh this much my belly and love handles are out of control.

[@stuartbailey6201]

Church of the painful truth “ fix yer shit .

[@nivea878]

dude i can max 17 kilos😂 im 37 old is that why i'am asian?😂

[@jaymorgan7728]

I'm sure this dude played the fictional character of Jason Genova.