Using an arm wrestling table requires placing your elbow on the pad, gripping the peg with your free hand, and locking hands palm-to-palm under the referee’s start call.
Arm wrestling tables look simple, but they exist to keep both competitors safe and the match fair. The key is knowing where every body part goes before the referee says go. When you understand the table’s layout and the official rules for each position, you reduce injury risk and compete properly from the first match.
The Correct Body Position on the Table
Stand or sit square to the table, depending on the format. Place your active elbow on the elbow pad directly in front of you, keep your wrist straight, and grip the side peg with your free hand.
Your shoulder should stay roughly level with your hand.
Keep your body close to the table and move your arm and torso together in one controlled motion. Reaching or lunging with only your arm puts unnecessary stress on the joint and throws off your leverage.
How to Set Up the Grip Properly
Competitors join hands palm-to-palm with both thumb knuckles visible, centered over the table. The referee confirms the grip is square before starting the match.
The wrist stays straight through the setup. Bending it early gives your opponent an angle advantage and puts your own joint in a weaker position. Keep the grip relaxed but firm until the referee calls the start.
What the Free Hand and Elbow Must Do
The hand not competing must grip the side peg during the match. Lifting the elbow completely off the pad is a foul, so keep it planted and move from the shoulder and core rather than lifting.
Two common fouls happen when people lose focus: the elbow pops off the pad under pressure, or the free hand lets go of the peg and grabs the table edge. Practice keeping both anchored before you worry about speed or power.
For those ready to buy a table for home practice, our tested roundup of the best arm wrestling tables for home use covers quality options for different budgets.
Standard Table Dimensions and Setup
Official arm wrestling tables follow a standard spec from the World Armwrestling Federation.
| Part | Standard Measurement |
|---|---|
| Tabletop | 36 in x 26 in |
| Seated height | 28 in / 71.1 cm |
| Standing height | 40 in / 101.6 cm |
| Elbow pads | 7 in x 7 in, 2 in thick |
| Touch pads | 10 in long x 4 in high |
| Pegs | 1 in diameter, 6 in high |
| Elbow pad setback | 2 in from the table edge |
The elbow pads sit set in from the edge, not flush with it. The peg stands 6 inches high so the free hand grips it comfortably without contorting the wrist. Club tables and official competition tables use the same core layout, so practicing on a standard table translates directly to competition.
Check the pad surface before you start. Worn or slippery pads make it harder to keep your elbow planted, which leads to fouls and increases injury risk during hard pulls.
References & Sources
- World Armwrestling Federation. “Armwrestling Table.” Official table specifications including dimensions and pad placement.
- AFHK Armwrestling Safety Guidelines. “Armwrestling Safety Guidelines PDF.” Injury prevention guidance covering body positioning and safe technique.