The arm triangle choke is a classic and highly effective submission in Brazilian Jiu Jitsu. It is a staple in both gi and no gi, known for its control, pressure, and reliability from dominant positions such as side control and mount.

When applied with precision, the arm triangle becomes an almost inescapable submission. It is not about strength. It is about smart positioning, timing, and pressure. Whether you are a beginner refining fundamentals or an advanced athlete seeking tighter finishes, the arm triangle deserves a key place in your submission game.

This guide covers the essential mechanics, variations, common mistakes, and how to drill and finish the choke with consistency.

Table of Contents

• Understanding the Arm Triangle Choke

• Types of Arm Triangle Variations

• When to Use the Arm Triangle

• Step-by-Step Guide: Executing the Tightest Arm Triangle

• How to Drill and Refine Your Arm Triangle

• Common Mistakes and How to Avoid Them

• Defending the Arm Triangle

• The Head and Arm Game in BJJ

• Training Tips to Improve Your Arm Triangle Choke

Understanding the Arm Triangle Choke

What Is the Arm Triangle?

The arm triangle choke, or head and arm choke, is a submission that uses your shoulder and your opponent’s trapped arm to apply pressure to both sides of the neck. When executed correctly, it compresses the carotid arteries, leading to a blood choke and a quick tap.

It is typically applied from dominant positions like side control or mount. The key is isolating one of your opponent’s arms against their neck while using your head and arm to close the remaining space.

Originally derived from judo’s kata gatame, the choke has been refined in BJJ to prioritise control, pressure, and strategic transitions.

Types of Arm Triangle Variations

Kata Gatame

The classic variation, often secured from mount or side control. It relies on tight shoulder pressure, full chest connection, and eliminating all space between you and your opponent.

D’Arce Choke

A front-facing variation often used during scrambles or from top half guard. You thread your arm under the opponent’s near armpit and across the neck, locking in a tight sprawl-based finish. Mechanically, it applies pressure from the opposite direction to a traditional arm triangle.

Anaconda Choke

Similar to the D’Arce but entered from the opposite angle. Once locked, you roll into the finish, making it ideal for transitions and front headlock situations in no gi.

When to Use the Arm Triangle

The arm triangle is most effective:

• After passing the guard and establishing side control

• From mount, when your opponent frames or overextends

• Following failed underhook or bridge attempts

• As a threat to force movement and open up back takes or mount

Patience and positional control are key. The choke often emerges as a result of dominant pressure, not speed.

Step-by-Step Guide: Executing the Tightest Arm Triangle

From Mount

Step 1: Isolate the Arm

Use chest pressure and grip control to walk your opponent’s arm across the centreline. Flatten their posture to limit movement.

Step 2: Thread the Choke

Drop your head to the far side and slide your arm under their neck. Your shoulder should begin pressing into the near side of their neck.

Step 3: Lock the Grip and Adjust

Connect your hands with a gable grip. Slide off to the side slightly while keeping pressure. You can finish from modified side control or high mount depending on tightness.

Step 4: Apply the Finish

Drive your shoulder diagonally through their jawline. Pinch your elbows and squeeze using your whole body, not just your arms.

From Side Control

Step 1: Create the Opening

Use a heavy crossface to turn their head away. Walk their far arm across their neck using pressure and shoulder control.

Step 2: Thread and Position

Slide your arm under their neck, keep your head low, and maintain chest pressure to stop them from turning in.

Step 3: Lock the Choke

Lock your grip and shift your hips slightly towards their legs. This improves your angle and increases pressure.

Step 4: Finish with Shoulder Drive

Drive your shoulder into their neck while squeezing. Keep your head down and your body weight connected.

Variation: From Bottom Half Guard

In no gi, this can be used as a sneaky transition. If your opponent overcommits, use your underhook to guide their arm across. Frame, thread the choke, and sweep to finish from the top.

How to Drill and Refine Your Arm Triangle

• Reps with feedback: Focus on isolating the arm and threading the choke against light resistance

• Positional sparring: Start in mount or side control with the choke half set and aim to finish cleanly

• Angle and pressure drills: Use resistance bands or solo movement to refine shoulder drive and weight transfer.

Common Mistakes and How to Avoid Them

Leaving Space Between Your Chest and Their Neck

This is one of the most common errors. If there’s space between your chest and their neck, your opponent can breathe, frame, and create opportunities to escape. Always aim for tight chest-to-shoulder pressure to restrict movement and airflow.

Poor Head Positioning or High Posture

Keeping your head too upright weakens the choke and gives your opponent the room to move. Your head should be low, close to the mat, and aligned with their body to maintain pressure and control.

Rushing the Squeeze Before the Angle Is Set

Applying the choke too early, before you’ve adjusted your position, can waste energy and make the submission easier to escape. Focus on setting the correct angle and shoulder placement first.

Trying to Muscle the Choke

Overusing strength instead of relying on body mechanics makes your choke less efficient. It also leads to fatigue and reduced precision. Use your whole body to generate pressure, not just your arms.

Not Flattening the Opponent Before Initiating

If your opponent still has space to move or turn, the arm triangle setup becomes unstable. Flatten them with pressure and establish control before you begin threading the choke.

Over-Reliance on Arm Strength

The arm triangle isn’t about squeezing with your biceps. It’s about shoulder pressure and angle. Relying only on your arms won’t work against stronger or more technical opponents.

Defending the Arm Triangle

A successful defence relies on timing. The earlier you recognise the setup, the greater your chances of escaping.

Early-Stage Defence

• Keep your elbows close to your body to block the initial cross-face or arm isolation

• Frame against your opponent’s neck or shoulder to prevent them from dropping pressure

• Turn into your opponent and shrimp away to recover guard or reposition your frames

Mid to Late-Stage Defence

• Create a wedge with your forearm under their neck to regain space

• Use a well-timed bridge or hip bump to disrupt their base and open up an escape window

• Try to hook their leg or hip to stop them transitioning to the ideal angle

Prevention Is Best

If possible, avoid giving up the cross-face or allowing your arm to be walked across in the first place. Head and arm control is a powerful structure, don’t let it form without a fight.

The Head and Arm Game in BJJ

Mastering the arm triangle improves more than your submission rate. It teaches essential control concepts that extend across your entire top game.

Controlling your opponent’s head and near-side arm allows you to dictate transitions, shut down movement, and layer submission threats. Whether you finish the choke or not, the pressure it creates opens up back takes, mounts, or forced scrambles. 

Understanding how to apply and defend head and arm pressure puts you in command of key positions throughout a match.

Training Tips to Improve Your Arm Triangle Choke

Build Entry Reactions

Drill realistic scenarios where the arm triangle naturally appears. Focus on transitions from guard passes and failed underhooks.

Master the Pressure Game

Work with resisting partners and focus on refining shoulder pressure and chest connection. Stay tight.

Slow Down the Finish

Hold the position before squeezing. Control, angle, then pressure. Tap will come naturally.

Record and Review

Film your rolls. Identify when the setup appears, how opponents defend, and where you lose control.

Progress Jiu Jitsu Gear

Train smarter in high-performance gis and rashguards designed to support drilling and movement.

FAQs

What is the arm triangle?
The arm triangle is a blood choke that uses your opponent’s arm and your shoulder to compress both sides of their neck. It is typically applied from mount or side control after isolating the arm across the neck.

How do you do the arm triangle?
From a dominant top position, slide your arm under your opponent’s neck once their far arm is trapped across. Lock your grip, adjust your angle to eliminate space, and apply shoulder pressure until the choke tightens.

What is the difference between the arm triangle and the D’Arce?
The arm triangle is typically applied from side control or mount, with the choking arm wrapping around the outside of the opponent’s head. The D’Arce, on the other hand, is applied from the front headlock or top half guard, threading the arm under the far armpit and across the neck.

How tight should an arm triangle feel before I squeeze?
You should already feel resistance in your opponent’s breathing before applying full pressure. If the choke feels loose or requires force, adjust your angle and eliminate space.

How can I stop opponents escaping my arm triangle?
Focus on maintaining tight chest pressure and body alignment. Control your opponent’s head movement, keep your head low, and make small angle adjustments as needed. The key is control before pressure.

What gear does Progress Jiu Jitsu offer for arm triangle training?
Progress offers a full range of BJJ gis, rashguards, and shorts designed for comfort, and unrestricted movement, ideal for sharpening techniques like the arm triangle in both gi and no gi training.