To win at arm wrestling you need strong forearms, biceps and triceps. The following exercises will help you build those muscles. Forearms Wrist Curl Sit on a sturdy box or bench with a dumbbell in each hand. Press the tops of your forearms into your thighs, so that the dumbbells are hanging just beyond your knees. Using only your wrists, curl the dumbbells towards you. Farmer’s Walk Pick up a set of dumbbells that are heavier than a weight you can curl with your biceps and let your arms hang at your sides, fully extended. Stand tall and start walking, keeping your chest pushed out. Walk for 40 to 50 yards (you can walk in a figure-eight if you don’t have the space), then stop and continue holding the weights for as long as possible. Hammer Curl Grab a dumbbell in each hand and let your arms hang at your sides. Rotate the weights 90 degrees towards you and curl them up to your chin. Slowly lower them back down. Repeat 5 times. Complete 3 sets. Biceps Dumbbell Bicep Curl Stand tall with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms by your sides, palms facing out. Make sure to keep your torso completely still as you curl the weights up to your chin using your biceps. Pause briefly, then slowly lower to the starting position. Do 3 sets of 10-12 reps. Standing Hammer Curls In a standing position, hold a pair of dumbbells with your arms at your sides, palms facing inward. Lock your elbows against your sides as you engage your biceps and curl both weights towards your shoulders. Squeeze your biceps, then slowly lower the weights back to starting position. Do 3 sets of 10-12 reps. Triceps Tricep Dips Sit on the floor with your back against a sturdy box or step, legs fully extended. Place your palms on the step so that your fingers are facing you. Push into your hands as you straighten your arms. Pause when your arms are fully extended, then slowly lower your butt to the floor and repeat. Make sure to keep your heels on the ground and your elbows directly behind your body during this exercise. Do 3 sets of 10 reps. Lateral Plank Walks Start on all fours with your arms and legs fully extended, abs tight. Place your hands directly under your shoulders. Step your right foot and right hand to the right. Follow with your left hand and left foot. Continue for a few “steps,” then switch directions. Continue for 30 seconds or as long as you can. Diamond Push-Up Start on all fours with your arms and legs fully extended, abs tight. Make sure you are looking down at the floor. Spread your fingers, then bring your thumb and forefingers together so that they form a triangle shape. Bending at the elbows, lower yourself towards the ground, then slowly push yourself back up into starting position. Do as many reps as you can.