Q&A With Up & Coming Professional WAL Armwrestler: Rich Longo (2016)

Q&A With Up & Coming Professional WAL Armwrestler: Rich Longo (2016)

Q&A With Up & Coming Professional WAL Armwrestler: Rich Longo

Here at Fitworld Exposed we talk a lot about how the key to getting bigger arms all lies in the forearms and arm-wrestlers exemplify this because a lot of them don’t have the biggest biceps/triceps yet their arms still look massive. On the other hand you have a lot of people who train at commercial gyms who are blasting their biceps and triceps like no tomorrow but yet their arms still look small as a whole and thats becausee they haven’t developed the outer extremities of their arms.

I always say that whenever you want to get good at anything you always want to take advice from the best and arm-wrestlers have some of the biggest and strongest forearms and hands on the planet because their sport revolves around that (along with technique and a bunch of other factors).

Not only could we learn about getting bigger forearms from arm-wrestlers, but we could also learn tips on arm-wrestling techniques and other interesting stuff relating to the sport because lets face it, arm wrestling is one of the most alpha sports out there. I personally feel like its an underrated sport for the most part and doesn’t get all of the love that it deserves and thats why its part of my duty to spread the word on these amazing athletes because they deserve the attention!

What made you get into armwrestling in the first place?

We’ve all done it at some time or another as kids. I trained for it at age 18 for a couple of months , was set to compete in my first tournament  but I never went for some reason or another. Fast forward to age 29 ( now 32) and seen game of arms on amc and knew most of the guys on the New York team, started practicing and here I am today competing on a regular basis.

You have hands down some of the largest forearms I’ve ever seen! One of my goals is to eventually get my forearms to 16 inches, what are your top 5 favorite exercises for the forearms for packing on slabs of SIZE?

Thanks! Well it’s really just my right arm, haha.
I played baseball my whole life as a catcher and pitcher so my right arm is  stronger and more developed than my left anyways. Some things I do are,
1-reverse wrist curls.
2-all workouts with fat gripz.
3-really working on grip strength work outs.(I.e) pinch lifts and lever lifts
4-static holds ,really blow up your arms too.
 5- super high repetition !
I also believe Its genetics.

How do you warm-up for a big arm-wrestling match before a competition?

I tend to get mentally ready for whatever  or who ever I’ll have to face if I know my competition. As for warm ups grab a hold of one of my friends that are stronger than me and slow pull, and wake up the tendons and get the blood flowing.

Powerlifters make the bench press their main upper body exercise that they put most of their focus on, would the “bench press” of armwrestling be the EZ-Bar curl?

Honestly, I think it’s any type of arm wrestling work out.

What are some of the exercises that you contribute most of your forearm mass to? A lot of people tell me that I just need to do pinwheel curls, hammer curls and reverse curls (all with 2.5+ inch fat handles), but I personally don’t see much growth. Is this because I am going too heavy, I’m not going heavy enough, not getting enough squeezes or something else? Also what is the highest rep range that you will work in with forearms?

I think forearms are kinda like calves, lots of genetics go into how big they get.
As far as reps vs weight?
Always high rep till failure . More blood flow generally means more size in my opinion.

How important is isometric training for an armwrestler and how much isometric work are you currently incorporating in your programming?

Not too sure about that one, maybe just that technique is just as important as strength. The bigger guy doesn’t always win.


What are some very common arm-wrestling myths and can you give me the actual facts?

In the first parts of my training it was developing back pressure, so yes it was very important. Side pressure really comes with time. Heading into my 3rd year of Aw’n and first full year of my pro career side pressure has been my focus.

Is it true that in arm-wrestling its important to try to bring your opponents hand closer to your chest because bringing his arm closer to your body will give you better leverages or should you mostly be concerned on side pressure (or both)?

To increase Knucle up pressure and back pressure, also to strengthen your riser in your wrist.

I see a lot of arm-wrestlers doing barbel curls with the bar in between their thumbs and index fingers, what is the purpose of curling in this fashion?



I also see a lot of arm-wrestlers doing one arm barbel curls, whats the point of this exercise without being too vague?

Single arm focus really, I’d like to think we train all ways we can, some people have one stronger arm (like me) and prefer to go heavier that way.


Is it true that arm-wrestlers do a lot of weighted top-half neutral grip pull-ups in order to put more focus on the forearms, biceps and grip?

I can’t speak for everyone, but it’s in my workout regiment.

Do you ever use very thin handles in your training or do you always use handles that are 2.5 inches and up?

Handles depend on what your work out is aiming for, I use all styles of handles.

The hook is a common move in arm-wrestling, what are some other moves that most beginners should know about?

For beginners it’s good to let yourself find out your natural movement. Like the hook, top roll, high hook, back pressure , press. There’s so many!


A lot of arm-wrestlers tend to experience elbow pain later on in their careers, what are some of the best ways to prevent this as much as possible?

Can’t really speak for this one, just getting into my 3rd year of arm wrestling. Ask me again in 10 years haha.

What is the best way to have a strict arm-wrestling match without having the access to a special table? Also how do you make this match as safe as possible?

the only way to make that situation safe is with people who know how arm wrestle. A lot of injuries come from people messing around and not knowing good positions.

How important is your bodyweight when it comes to arm-wrestling as far as leverages are concerned?

Body weight is very important! Knowing your best body weight to compete at is key to knowing what weight class you have to be in, for beginners though don’t worry about your body weight just worry about pulling correctly.

A lot of armwrestlers do a ton of sledgehammer work in different directions, but which hammer exercises are the best for building forearm size? Also what is an affordable size to buy a heavy and long hammer from?

I personally don’t use any sledgehammer work in my workouts. So I can’t really speak for that.

What are some of the best ways to prevent armwrestling injuries (ex: using the right tables, form…etc) and do you think that side pressure is really that dangerous?

Best way to prevent injury is practice. Your body has to adjust to arm wrestling, it’s not natural to twist your bones and tendons and muscles. The more you practice and respect the sport the safer you are in it. And side pressure is the most susceptible to injury , but like everything see if you build it up its just as safe as everything else.


Will arm-wrestling ever be in the Olympics?

God I hope so! Would be my only chance at being an Olympian! It’s one of the oldest sports there is so its mind blowing that it’s not. Hopefully one day!

Thank you for your time! If you want to see more of Jan then you could find him at:


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