first its all about tendon and ligament strength....hand strength..wrist strength..forearm.....bicep would be your last reserve...if someone takes your hand in a match its pretty much over,to many guys think they can jus muscle their way through and wind up getting smashed!!! hammer curls and static holds are exercises of choice...plus pulling with someone else..alot...alotta practice!!!..its not a natural position for your arm to be in,its a hella of alot of tourqe on your arm! and arm breaks are common for the inexperinced puller,and some times pros too!..in febuary i tore my forearm tendons from my elbow and bicep tendons from my elbow in the same tournament. any questions please feel free to ask!!