How To Execute Arm Bar Holds + 3 Common Mistakes To Avoid

One of the best submissions you can learn in Brazilian Jiu Jitsu is the arm bar holds. This submission requires two things: To establish a strong base and to make your opponent unable to escape via traditional methods.

This is a blog article written by an experienced Brazilian jiu-jitsu instructor, outlining arm bar holds and explaining the most common mistakes to avoid when executing this technique.

What are Arm Bar Holds?

Arm bar holds are a submission move that is used to control an opponent. They are usually applied from the clinch or the ground, and can be used to force an opponent to the ground or to submission.

Arm bar holds are a submission type that involves locking an opponent’s arms behind their back using one’s own arms. They can be dangerous because they can easily lead to a submission victory.

There are three main ways to execute an arm bar hold: from the front, from the side, and from the back. Each of these has its own set of risks and benefits.

From the front, the attacker grabs the opponent’s arms just above the elbows with their own hands. This creates a leverage advantage, which allows them to apply more pressure and control to the opponent’s arms. However, this position is vulnerable to submissions from the side or back.

From the side, the attacker grabs hold of both arms at the elbow joint. This position is less vulnerable to submissions but requires more strength and flexibility than from the front.

From behind, the attacker wraps their arms around the opponent’s neck and pulls them towards them. This position gives the attacker a strong leverage advantage and can be fatal if not defended properly.

How to Execute an Arm Bar Hold

If you’re looking to take someone down with an armbar hold, there are a few things you need to know. First, make sure that your opponent is standing close to the ground. Second, use your legs to secure them from behind. Third, use your hands to grip their arms tightly. Fourth, push your hips forward and hold on for dear life!

3 Common Mistakes To Avoid

Arm bars are one of the most versatile ground submissions in MMA. They can be used for chokes, triangles, and arm-triangles, to name a few. However, like any submission, there are certain mistakes that fighters make that can lead to an arm bar being successful or unsuccessful.

Here are some of the most common mistakes that fighters make when executing arm bars:

1. Failing to establish a control position. If you don’t have a good position on your opponent, they will be able to resist your attempts at an arm bar. You need to take control of their head and neck region in order to get them into the arm bar position.

2. Giving up too easily. If you see that your opponent is resisting your attempts at an arm bar, don’t give up! There are many different ways to submit an opponent through arm bars, so keep trying until you find a submission that works for you.

3. Not training specifically for arm bars. Arm bars are a very specific submission, so you need to train specifically for them if you want to be successful with them in competition. Practice working on different positions and grips until you find one that is comfortable.

Why are arm bar holds effective?

Arm bar holds are one of the most common submission maneuvers in martial arts. They are effective because they force the opponent to give up their balance and position.

There are several things you can do to execute an arm bar hold safely and effectively. First, make sure you have a good grip on the opponent’s arm. Second, use your legs to push against the opponent’s body and force them into a position where they cannot move. Finally, use your free arm to apply pressure to the opponent’s shoulder, neck or head.

If you are ever in a situation where you are being held in an arm bar hold, be aware of the common mistakes that people make. First, many people try to fight off the hold by using their strength. This is usually ineffective, and can lead to injury. Second, some people try to escape by moving their hips or turning their body. This also usually fails, and can lead to injury or even knockout loss. Finally, some people panic and give up completely, which can lead to a loss in the match or even worse consequences.

Mistakes to avoid when executing arm bar holds

When it comes to arm bar holds, there are a few things that you should avoid if you want to stay safe. First and foremost, make sure that you are aware of the different types of arm bars and how to properly execute them. Secondly, be sure not to use too much pressure when gripping the opponent’s arm. Finally, always remember to keep your head up and avoid being pulled down by the opponent.

If you follow these simple guidelines, you’ll be able to execute arm bar holds without any problems. However, there are always exceptions, so be sure to train regularly and stay aware of what is going on around you. By doing this, you’ll be able to protect yourself from any dangerous situations.


Arm bars are one of the most popular Submission Grappling techniques, and for good reason. They offer a lot of versatility and can be extremely effective when used correctly. 

There’s no doubt that arm bars can be a powerful training tool, but like anything else they can be executed correctly or incorrectly. In this article, we’ll cover how to execute arm bars properly so that you minimize the chances of making common mistakes and maximize your results. So get ready to learn how to arm the bar!