That internal rotation is so important in arm wrestling. Allows you to bump your opponent out of their shoulder and gets them out of position and gains you access to pretty much every move.
Can you make a beginners guide on “how to beat your friends at arm wrestling?” 1.) elbow starting position 2.) when to use our riser 3.) should we start with high knuckles? 4.) is there such thing as pronating too much? 5.) should we keep the elbow closer to our rib cage or further away? 7.) do we cup first or pronate first? (If we’re top rolling) Any other beginner tips you can think of would be great too :)
1) trial and error, but most people start at the front corner of pad 2) always unless you have the high ground and your oponent tries to come forward, then switch to a low hand toproll 3) yes 4) yes 5) find what works for you 6) first rise putting pressure into the fingers before the start, then on go cup first then roll- its going to look like one motion usually
I tried it after your video, and indeed, it hits the muscles more (triceps too actually) and not the inner elbow, and the tendons, in a bad, negative way. I think its a keeper. Thanks Rino!
If it's not hitting your inner elbow it's not side pressure.... It's just an exercise that doesn't hit wots needed. Side pressure has absolutely nothing to do with triceps. Triceps only engaged when you press
This is subscapularis and pec. Triceps aren't involved internal rotation, other than maybe stabilization in some moves like this. You could do this move without a tricep
I don't a table at the gym I train at, but I like to my side pressure from a somewhat diagonal angle so that I'm always having to actively keep my arm closed, rather than straight from 90° to the body, and the pulley is set above the hand height, and it fits my table style better too
Thanks! You can buy the pulley from Krasimir through Facebook (facebook.com/krasimir.kostadinov.501). Just message him, and he will let you know the rest 😊
Thanks! I understand, but if you try to keep your arm in the middle of your body and then try to lift the weight, you will notice that your tricep gets involved as well :D
hi rino, amazing content! :) only one question. as this kind of exercise involves mainly side pressure muscles, does it also strengthen your elbow tendons?
Yes, I find that doing a full range of motion cupping movement on a bench with an Olympic bar with on weight and for a lot of reps helps a lot with the recovery and healing process of the wrist 😀 hope this helps 😅
The side pressure you’re talking about is not the basic forearm side pressure? The thing is I always do a hook side movement side pressure, i don’t use the tricep. And I have a pain in my tricep for a reason I don’t know. Do you know the reason?
Good exercise! However, tricep isnt doing much at all in this lift, only stabilzing the elbow and shoulder a bit. What fails with this type of sidepressure is static internal shoulder rotation, which triceps arent really involved in. Its mainly subscapularis and a bit of chest doing the work here. Maybe im wrong but i dont see how elbow extension is getting challenged here with the cable basically coming completely from the side?
It might not seam like it, but the tricep is doing most of the work. The force is coming from the side, but if you want your hand to stay in the middle of your body, you need to hold the weight with your tricep 🙂
@@rinomasic7274 bicep and tricep are determining the degree of static elbow flexion/extension if whats what you mean. But the resistance is basically exactly 90 degrees to where it would have to be for elbow extension or flexion to be loaded? If the cable was pulling "behind you" like in a press, then you would have to statically resist the load with your triceps. With the setup here thats just biomechanically impossible unless im having a stroke rn or smth lol. I mean, what happens if you fail in this exercise? Your arm /shoulder rotates externally. What muscles are resisting that? subcapularis and a little bit of pec (and perhaps some other weird mix of stuff)
@@horsiemetaldetecting5975 Just because the load isn't going straight into your triceps doesn't necessarily mean the tricep isn't doing any work. Do this exercise and you will feel soreness in your outer triceps. The tricep provides lots of elbow stability perpendicular to your elbow as well. Your shoulder is going to likely be your weakest link but eventually you will feel it in your triceps especially as you go heavier.
@@horsiemetaldetecting5975 Hi... You and Rino are both correct, what you didn't factor is the elbow pad provides one linear 2D plane for movement above it and hence all the static fatigue builds in the least efficacious muscle (mechanically disadvantaged by locked plane) in this movement, the tricep. Doing this exercise motion without the elbow pad would be much much less use. Biochemist with Tissue Engineering research 👍 @Rino. This is an old school movement.... Johnny Walker used to do something very similar with garage springs on a table.
@@rileyneufeld7001 ok, how is it more triceps than biceps? considering the resistance is coming straight from the side? Yes they need to stabilize, but as you said, the weakest link in smth like this is the muscles that are actually in line with the resistance / those that are doing internal shoulder rotation as the weight wants to pull you into external rotation. If ones triceps is the weak link here then those have to be extremely weak triceps, i dont really understand bro
i started training arm wrestling a few months ago, doing aw lifts i seen online. Ended up getting wrist tendonitis like issues. Should I focus on a regular strength routine for a bit to strengthen my tendons if im new to training? Do you sell programs?
I do not sell programs, yet 😅 but I think you should do wrist exercises with lightweight, and you should rest your wrists a bit more than usual. I hope that will help 😊
Treniram svaki dan, a ponekad ako me ruka bole odmorim ili odradim trening oporavka. Obaram jako rijetko, ali bi sugerirao početnicima da jednom do dva puta mjesečno obaraju i da prođu sve tehnike i pozicije tijela na stolu 😊
@@rinomasic7274 mi smo amateri i obaramo jednom tjedno. Ne mogu vjerovat da tako rijetko obaraš, a pridruzujes se svijetskoj eliti. Znaci trening u gymu za pullyem itekako radi svoje. Molim te za video u buducnosti sa malo detaljnijim rasporedom treniranja (serije, ponavljanja), te da napises i za pronaciju i post, posto si izostavio zadnji put :D Pozz iz Pule
An astounding number of people don’t understand that the chest shoulder and triceps are heavily involved in side pressure, even your core is directly involved, which is why Toddzilla consistently trains his abs with a standing twisting rope movement.
@@rinomasic7274 yea if you turn your arm so that the humerus is not perpendicular to The cable then there is more pressure in The tricep, it depends on The angle
The thing you are referring to is another form of side pressure. It does mostly come from the rotator cuff, but it is a lot weaker (and, in my opinion, less important) than the kind of side pressure I'm showing in this video. The motion is more like you are pushing or contesting the center of the table (in a match) with your side pressure (tricep) than it is rotating your whole hand with your shoulder rotation cuff 😅
Im not sure why people put such a heavy emphasis on doing it statically, you know rotator cuff is a muscle too that needs range of motion to work properly
That internal rotation is so important in arm wrestling. Allows you to bump your opponent out of their shoulder and gets them out of position and gains you access to pretty much every move.
The real question is do you train your thumb? :D
:)
I need to start if I want to be the best 😅
@@rinomasic7274 please show us some thumb training videos sir
@@LianchungnungMangte next time ur with your girl. Use only thumb
Can you make a beginners guide on “how to beat your friends at arm wrestling?”
1.) elbow starting position
2.) when to use our riser
3.) should we start with high knuckles?
4.) is there such thing as pronating too much?
5.) should we keep the elbow closer to our rib cage or further away?
7.) do we cup first or pronate first? (If we’re top rolling)
Any other beginner tips you can think of would be great too :)
Yes! Thank you for the video idea :D
1) trial and error, but most people start at the front corner of pad
2) always unless you have the high ground and your oponent tries to come forward, then switch to a low hand toproll
3) yes
4) yes
5) find what works for you
6) first rise putting pressure into the fingers before the start, then on go cup first then roll- its going to look like one motion usually
I tried it after your video, and indeed, it hits the muscles more (triceps too actually) and not the inner elbow, and the tendons, in a bad, negative way. I think its a keeper. Thanks Rino!
If it's not hitting your inner elbow it's not side pressure.... It's just an exercise that doesn't hit wots needed. Side pressure has absolutely nothing to do with triceps. Triceps only engaged when you press
Useful information!! Thanks bro
I liked the video before watching! 💪🏻☝🏻
Great and helpful information
Good stuff!
Cestitke bratex za supermatch u Italiji 💪🤝
We need Rino w Devon training session!
This is subscapularis and pec. Triceps aren't involved internal rotation, other than maybe stabilization in some moves like this. You could do this move without a tricep
Exactly
Great video as always! I'll keep training and improving. One day we're gonna face each other! I'm from Brazil 💪🏻💪🏻
💪
I don't a table at the gym I train at, but I like to my side pressure from a somewhat diagonal angle so that I'm always having to actively keep my arm closed, rather than straight from 90° to the body, and the pulley is set above the hand height, and it fits my table style better too
Awesome explanation. Thank you
Love Your Videos bro💪❤
Thanks
Awesome. Btw what pulley are you using. Do you have the link? Lastly, can it be removed for when you want to pull with a person and then put it back?
Thanks! You can buy the pulley from Krasimir through Facebook (facebook.com/krasimir.kostadinov.501). Just message him, and he will let you know the rest 😊
Thanks bro!
Awesome
Great workout but I don’t agree that side pressure is tricep. The way I do side pressure feels like elbow chest and shoulder
Thanks! I understand, but if you try to keep your arm in the middle of your body and then try to lift the weight, you will notice that your tricep gets involved as well :D
@@rinomasic7274 if I get some carve yes but in tournaments they rarely let me get any carve but I see your point
What kind of weight do you use and rep range? What percentage tags of max do you like to use?
hi rino, amazing content! :) only one question. as this kind of exercise involves mainly side pressure muscles, does it also strengthen your elbow tendons?
is that an aatrox quote on the whiteboard in the back?
Do you think you could make a vid or youtube short from a birds eye view angle so we can see from above? Tough to get this right.
Thanks bro for tips 💪 gonna try this on my krasis pulley! How often do you this excercise pr week?
I do it three times per week 😁
@@rinomasic7274 okay Nice! How many reps do you do about 💪?
@@janivaffler2543 5x5
@@rinomasic7274 love it man! How many kg are you training with mostly?
Yo rino,did u ever felt pain on ur ulnar wrist ?what do u suggest to make the pain disappear?
Yes, I find that doing a full range of motion cupping movement on a bench with an Olympic bar with on weight and for a lot of reps helps a lot with the recovery and healing process of the wrist 😀 hope this helps 😅
I'm a levan bacho fan but I like you too, you appear to be a very nice guy
The side pressure you’re talking about is not the basic forearm side pressure? The thing is I always do a hook side movement side pressure, i don’t use the tricep. And I have a pain in my tricep for a reason I don’t know. Do you know the reason?
Good exercise! However, tricep isnt doing much at all in this lift, only stabilzing the elbow and shoulder a bit.
What fails with this type of sidepressure is static internal shoulder rotation, which triceps arent really involved in.
Its mainly subscapularis and a bit of chest doing the work here.
Maybe im wrong but i dont see how elbow extension is getting challenged here with the cable basically coming completely from the side?
It might not seam like it, but the tricep is doing most of the work. The force is coming from the side, but if you want your hand to stay in the middle of your body, you need to hold the weight with your tricep 🙂
@@rinomasic7274 bicep and tricep are determining the degree of static elbow flexion/extension if whats what you mean. But the resistance is basically exactly 90 degrees to where it would have to be for elbow extension or flexion to be loaded? If the cable was pulling "behind you" like in a press, then you would have to statically resist the load with your triceps. With the setup here thats just biomechanically impossible unless im having a stroke rn or smth lol. I mean, what happens if you fail in this exercise? Your arm /shoulder rotates externally. What muscles are resisting that? subcapularis and a little bit of pec (and perhaps some other weird mix of stuff)
@@horsiemetaldetecting5975 Just because the load isn't going straight into your triceps doesn't necessarily mean the tricep isn't doing any work. Do this exercise and you will feel soreness in your outer triceps. The tricep provides lots of elbow stability perpendicular to your elbow as well. Your shoulder is going to likely be your weakest link but eventually you will feel it in your triceps especially as you go heavier.
@@horsiemetaldetecting5975 Hi... You and Rino are both correct, what you didn't factor is the elbow pad provides one linear 2D plane for movement above it and hence all the static fatigue builds in the least efficacious muscle (mechanically disadvantaged by locked plane) in this movement, the tricep. Doing this exercise motion without the elbow pad would be much much less use. Biochemist with Tissue Engineering research 👍
@Rino. This is an old school movement.... Johnny Walker used to do something very similar with garage springs on a table.
@@rileyneufeld7001 ok, how is it more triceps than biceps? considering the resistance is coming straight from the side? Yes they need to stabilize, but as you said, the weakest link in smth like this is the muscles that are actually in line with the resistance / those that are doing internal shoulder rotation as the weight wants to pull you into external rotation. If ones triceps is the weak link here then those have to be extremely weak triceps, i dont really understand bro
how many sets and reps and gow heavy should i train
i started training arm wrestling a few months ago, doing aw lifts i seen online. Ended up getting wrist tendonitis like issues. Should I focus on a regular strength routine for a bit to strengthen my tendons if im new to training? Do you sell programs?
I do not sell programs, yet 😅 but I think you should do wrist exercises with lightweight, and you should rest your wrists a bit more than usual. I hope that will help 😊
How many reps or how many times a day or week to progress?
How often do you do this exercise and how many sets/reps and how heavy?
I do it once every two days, and I do 5 sets of 5 reps with a weight that I can control and lift cleanly.
Lajkam!
Pozz, koliko puta tjedno obaras a koliko gym trening? Tnx
Treniram svaki dan, a ponekad ako me ruka bole odmorim ili odradim trening oporavka. Obaram jako rijetko, ali bi sugerirao početnicima da jednom do dva puta mjesečno obaraju i da prođu sve tehnike i pozicije tijela na stolu 😊
@@rinomasic7274 mi smo amateri i obaramo jednom tjedno. Ne mogu vjerovat da tako rijetko obaraš, a pridruzujes se svijetskoj eliti. Znaci trening u gymu za pullyem itekako radi svoje. Molim te za video u buducnosti sa malo detaljnijim rasporedom treniranja (serije, ponavljanja), te da napises i za pronaciju i post, posto si izostavio zadnji put :D
Pozz iz Pule
An astounding number of people don’t understand that the chest shoulder and triceps are heavily involved in side pressure, even your core is directly involved, which is why Toddzilla consistently trains his abs with a standing twisting rope movement.
This will not work for the toproll thought will it? Its more for hooking or pressing
Kad radis tu vjezbu za side presure, tijekom treninga za back presure ili?
Radim je za vrijeme treninga bicepsa (hook-a)
🔥🔥🔥
Koliko mozes na biceps curl sa dobrom formom i da li bi preporucio da se radi cesto? I koje vjezbe su najbolje bez pulley masine?
Sve odgovore imaš u mojim ostalim videima :D
You do only this for side pressure?
Yes, only this 🙂
@@rinomasic7274 thank you Rino
How old are you now?
I'm still 18 😅
@@rinomasic7274 you are amazing!
There's barely no triceps involve. its mostly pectoral and shoulder pressure.
Yeah i was going to same thing but then i saw your comment, tricep is very Good for elbow strenght but doesn’t work directly
There is some pectoral and shoulder pressure involved, but its is mostly triceps work. Give the exercise a try and you will see 🙂
@@rinomasic7274 yea if you turn your arm so that the humerus is not perpendicular to The cable then there is more pressure in The tricep, it depends on The angle
This will not work for the toproll thought will it? Its more for hooking or pressing
I thought the side pressure mostly comes from the rotator cuff tear
The thing you are referring to is another form of side pressure. It does mostly come from the rotator cuff, but it is a lot weaker (and, in my opinion, less important) than the kind of side pressure I'm showing in this video. The motion is more like you are pushing or contesting the center of the table (in a match) with your side pressure (tricep) than it is rotating your whole hand with your shoulder rotation cuff 😅
@@rinomasic7274 ok thank you
Im not sure why people put such a heavy emphasis on doing it statically, you know rotator cuff is a muscle too that needs range of motion to work properly
Travis Bagent also has an interesting way of training side pressure ua-cam.com/video/y5RVKuYSWh4/v-deo.html
Yes, but I find that this exercise prevents a lot of the uncomfortable and unwanted pain that Travis talks about :D
Your arm isnt moving any,your moving body with your arm, this is really a static hold, makes no sense, it's same as a statuc hold ,