This is a great video on drilling the arm bars from different positions, with a partner, and by yourself. All of these drills are done as warm ups, drilling, and conditioning. You can never do to much drilling. Arm bars are essential to do for all skill levels
Ronnie Castro is a Big Filipino Strongman, Powerlifter, Muay Thai, BJJ, and MMA practitioner, computer geek that reads manga and watches anime while saving the world, bringing back sexy, and eating like a madman at a buffet, one day at a time..