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StrongMan Arm over Arm

StrongMan Arm over Arm

The "StrongMan Arm over Arm" exercise is a challenging and exhilarating full-body workout that tests your strength, power, and endurance. It mimics the movements of pulling or dragging heavy objects, a common task in Strongman competitions. This exercise primarily targets the muscles in your upper body, including the back, biceps, and shoulders, but also engages your core and lower body for stability and support. To perform the StrongMan Arm over Arm exercise, you'll need a thick rope, a sled or heavy object to pull, and a clear space with enough distance for the dragging motion. As you grip the rope and pull the weight towards you, your muscles work in unison to generate force and overcome the resistance. This exercise not only builds muscular strength but also improves grip strength and overall coordination. Incorporating the StrongMan Arm over Arm exercise into your fitness routine can have various benefits. It enhances overall strength and power, which can translate into improved athletic performance in sports like wrestling, rowing, or football. Moreover, it challenges your cardiovascular system, as the intense effort required for pulling the weight rapidly elevates your heart rate. Remember to warm up adequately before attempting this exercise and always prioritize proper form and technique. Gradually increase the weight and intensity as you become more proficient. To optimize your results, consider combining the StrongMan Arm over Arm exercise with other exercises that target different muscle groups, such as squats, push-ups, and planks. As with any exercise, consistency, proper nutrition, and sufficient rest are key to achieving your fitness goals. So challenge yourself, pull with all your might, and reap the rewards of this intense and dynamic exercise!


  • Stand with your feet shoulder-width apart, and grab the rope or handle with both hands.
  • Take a deep breath and engage your core muscles to maintain stability.
  • Lean forward slightly and begin walking or pulling the rope towards you, hand over hand.
  • Make sure to use a smooth, controlled motion and keep your back straight.
  • Continue pulling the rope until it reaches your feet or the desired distance.
  • Reverse the movement and slowly release the rope, maintaining control.
  • Repeat for the desired number of repetitions or as recommended by your fitness trainer.

Tips & Tricks

  • Warm up properly before attempting the arm over arm exercise to prevent injuries.
  • Focus on maintaining proper form throughout the movement to engage the target muscles effectively.
  • Engage your core muscles and maintain a strong grip on the rope or implement being pulled.
  • Include exercises like deadlifts, rows, and farmer's walks to build overall strength and grip strength, which will help improve performance in the arm over arm exercise.
  • Progressively increase the weight being pulled to continuously challenge and develop your strength.
  • Incorporate interval training or high-intensity cardio to improve your cardiovascular endurance, as the arm over arm exercise can be demanding in terms of cardiovascular fitness.
  • Ensure you are fueling your body with adequate nutrition to support muscle growth and recovery.
  • Include exercises that target the upper body, such as bicep curls and shoulder presses, to strengthen the muscles involved in the arm over arm exercise.
  • Consider incorporating grip strengthening exercises, such as using hand grippers or performing exercises like farmer's walks with heavy dumbbells, to improve grip strength specifically for the arm over arm exercise.
  • Listen to your body and take rest days as needed to allow for proper recovery and prevent overtraining.

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