5 Essential Pronation Exercises for Armwrestling Strength

Pronation is one of the most important fundamentals in armwrestling—whether you're defending, attacking, top rolling, or hooking. In this video, Coach Ray from Voice of Armwrestling walks you through 5 essential pronation exercises every armwrestler should include in their training. These drills help build strength, coordination, and injury resilience in your pronator teres, making your arm harder to turn and giving you the edge on the table. From isolated pronation and back pressure combinations to static holds, side pressure pronation, and table-specific setups, you'll learn how to target your pronator through concentric, eccentric, and isometric loading. Whether you're a beginner or an experienced puller, these exercises can be adapted to your style—toproll, hook, or defensive posting. You’ll also get tips on variations, handle positioning, and how to keep tension in your working muscles without cheating with your shoulder. Train smart, stay injury-free, and improve your performance by consistently adding these movements to your workouts. Pronation isn’t just about rotation—it’s about total control. Like the video, subscribe to the channel, and let us know in the comments which variation works best for your style. Stay strong and love armwrestling!

📲 Social Media

#armwrestling #voiceofarmwrestling #armwrestlingtraining

[voiceofarmwrestling]

Want to level up your armwrestling game? Visit Armwrestling-Academy.com for exclusive training, techniques, and tips from the best! 💪🔥

[sagebauer]

I can't seem to convince any of my friends to get in to armwrestling... so in the mean time, I'll be doing these at my gym!

[erich]

Know what's amazing? Before maybe 50 yrs ago guys only had table time to get good. And manual labor. It was impossible to raise your own level above your genetic set points in such an incredible fashion. Now the average guy really can become SuperSaiyan. You don't even have to be born a freak like Brzenk or a giant like Cleve Dean anymore. Regular people can become absolutely incredible! Thanks for sharing Coach!

[CC_Studio]

Man i have to be honest, i did this for a month, came back in the gym and beat the guys that i would usually lose. The sense of revenge is so sweet, thank you!

[paulomorbioarmwrestling]

I am champion Armwrestling Brasil 🇧🇷 good Channel

[holycow]

I’ve been using a stretch band with reinforced outer cloth and bouncing it as I do these exercises.on a preacher seat. It’s increased a lot of my strength in my opinion. And has built up the forearm all around with muscle.

[kissanime]

You are the reason i enter and love armwrestling love from Mizoram, India

[Hwyhogg]

This channel is helping this old man understand the essentials—- great stuff !

[alanboggs]

Im not an arm wrestler. I have worked a lot of laborous jobs and have gained some injuries without doctors helping me. I was doing some research on my wrist movements and came across this video. This is going to change my life. Believe it or not, this took away my carpal nerve and ulnar nerve pain. As well as explains why my ulnar side elbow is messed up. It feels so good, but it burns to do these movements with literally no weight. 😅 i use to be very athletic in my early/teenage years. I didnt realize how weak ive got over the years after i use to be an alcoholic and pot head. Thank you!

[sennapunjabi]

Yours and Larry's the best arm wrestling channels ! Learnt too much from you ! Loved the whole ask the champ series as well! Respect from Ghana West africa!!

[adoesupport]

This is the first person I understand in English. Thanks for the advices

[fungdark]

Packing tip on the isolated pronation is a banger

[batibuyukyilmaz]

Thanks Ray. I keep coming back to your videos when I get confused with my training but you explain it so simple and widely. So thanks again and as you say stay strong and love armwrestling!

[lulu-gamingandotherstuffs]

People on Reddit made fun of me for this form 11:30-12:00 but in my opinion I think people have nothing better to do sometimes THANK YOU COACH RAY

[rabbithole]

"Squeeze, and feel the Burn!" 🔥

[Liftheavyrustylbs]

Can you do a video on what you do for upper arm size hypertrophy that you yourself use?

[catalinchiriac]

This exercise alone made my table experience 2 times better

[stuartbailey]

Again Again and again “ The information in this videos have done so much for myself & wife !!! Thanks Coach RAY from the Nature Coast Hernando County Florida 💪💪💪

[nsb]

Was just thinking yesterday what are the best pronation exercises? You can never go wrong with a Ju Jitsu belt & some weights. Good Info Ray! :)

[viktor]

Still talking to Larry? So he doesn’t forget doing his exercises