Wrestling requires a total-body approach to strength training if you want to dominate on the mat. However, there are certain instances where you might want to focus on a specific area of the body that may be weak. In particular, you need to strengthen your upper back so you can be better at grabbing and pulling your opponent.
The following wrestling workouts are full-body routines that focus primarily on the back. Perform each workout once per week on non-consecutive days. After a period of four to six weeks, return to a more balanced program.

Wrestling Workout 1

• 4-Way Neck
• Shrugs – 3×12-15
• Upright Row – 2×12-15
• Seated Row – 2×8-10
• Lat Pulldown – 2×8-10
• Rear Delt Raise – 1×12-15
• Bench Press or Chest Press – 1×15-20
• Biceps Curl – 1×15-20
• Squat or Leg Press – 1×20-30
• Hand Grippers – 1×10-15
• Wrist Roller – 1×10-15

Wrestling Workout 2

• 4-Way neck
• Single-Arm Shrugs – 2×12-15 each arm
• Chin-Ups – 3xMax
• Dips – 3xMax
• Negative Chin-Ups – 1×6-8 (8-second count on lowering phase)
• Negative Dips – 1×6-8 (8-second count on lowering phase)
• DB Deadlift – 1×30-40
• Rope Climb (if available)

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