Main Arm Wrestling Techniques

Arm wrestling is a sport of strategy and technique as much as strength. While every puller develops their own variation, the three main arm wrestling styles are the top roll, the hook, and the press. Each relies on distinct muscle groups, leverage angles, and tactical goals.

The Top Roll focuses on hand and wrist control. The goal is to roll your opponent’s hand backward, opening their wrist and separating their arm from their body. This style relies on wrist extension, pronation, and rising — pulling your hand upward and backward toward your own shoulder. Top rollers often train grip strength, wrist stability, and pronation using bands, handles, and thick bars. It’s a great style for faster, longer-armed athletes who favor technique and leverage over raw power.

The Hook is the opposite: an inside move that focuses on dragging your opponent’s arm toward your body and engaging the biceps, forearm flexors, and shoulder. The wrist is curled inward, allowing a tight connection and powerful rotational pressure. Hook pullers need strong wrist flexion, deep arm endurance, and explosive side pressure. Training often includes heavy curls, static holds, and table practice to build control inside the opponent’s arm.

The Press (or shoulder press) is a more direct, vertical attack. The puller drives their body weight over their opponent’s hand, applying downward pressure using triceps, chest, and shoulder strength. It’s often used as a transition after a slip or in straps when wrist control is lost. Proper timing and shoulder alignment are critical to avoid injury.

Most elite arm wrestlers combine these styles fluidly, adapting based on the opponent’s hand position and reaction. Mastering all three — and knowing when to switch between them — is what separates a skilled puller from a world-class arm wrestler.