Arm Triangle Choke

Last updated: April 17, 2026

What is an arm triangle choke?

An arm triangle choke is a submission hold in which the opponent is strangled between their own shoulder and the attacker’s arm. One of the fighter’s arms stays trapped across their own neck, sealing one carotid artery; the attacker’s arm wraps around the far side of the neck and seals the other. The “triangle” in the name refers to the enclosed shape formed by the attacker’s arms, the opponent’s head, and the opponent’s trapped arm.

In MMA, the arm triangle is among the most dependable finishing holds available from top position. It works from mount, side control, and half guard, and because the trapped arm does half of the choking work, a smaller fighter can finish a larger opponent without winning a strength contest.

The submission also has several other names. Japanese judoka call it kata gatame (肩固), meaning “shoulder hold.” Brazilian jiu-jitsu practitioners often call it the head and arm choke or the side choke, depending on the finishing angle.

How the arm triangle choke works

The arm triangle is what grapplers call a blood choke, or more precisely, a lateral vascular restraint. It doesn’t cut off breathing at the windpipe. Instead, it compresses the carotid arteries on both sides of the neck, which interrupts blood flow to the brain. On one side of the neck, the attacker’s bicep and shoulder do the compressing. On the other side, the opponent’s own trapped shoulder presses back into their own neck, which is why the technique is so efficient: the person being choked supplies half of the pressure themselves.

A 2021 study referenced by Jits Magazine and summarised on Wikipedia puts the standard arm triangle at roughly 7.2 seconds to unconsciousness when properly applied. That makes it one of the fastest chokes in grappling. For comparison, the same research clocked the traditional leg-based triangle choke at an average of 9.5 seconds.

Because the mechanism is leverage-based rather than strength-based, the arm triangle rewards position and angle more than squeeze power.

Arm triangle choke vs. triangle choke

The two chokes share a name and a mechanism, but they use different limbs and come from different positions. The comparison below shows the main differences.

Feature	Arm triangle choke	Triangle choke
Limbs used	Attacker’s arms and shoulder	Attacker’s legs
Common position	Mount, side control, half guard (top)	Guard (bottom)
Japanese name	Kata gatame (肩固)	Sankaku-jime (三角絞)
Time to unconsciousness	~7.2 seconds	~9.5 seconds
Family members	Kata gatame, D’Arce, anaconda, Brabo	Front, rear, side, inverted

Both chokes rely on the same underlying principle: one side of the neck is sealed by the attacker, and the other side is sealed by the opponent’s own shoulder being driven into their carotid artery.

Variations of the arm triangle choke

“Arm triangle” is often used as a catch-all term for a family of related chokes rather than one specific hold. In BJJ and MMA circles, the name is frequently used to refer specifically to the kata gatame, since it is by far the most common variation. The broader family includes the following.

Variation	Where it comes from	Defining trait
Kata gatame	Side control or mount, facing the opponent	The classic arm triangle; originated as a judo pin
Mounted arm triangle	Mount position	Attacker scoops the head and raises the trapped arm
Anaconda choke	Front headlock	Arm threaded under the neck and through the armpit, often finished with a gator roll
D’Arce choke	Front headlock or top half guard	Similar to the anaconda, but the choking arm goes on top of the far arm rather than under
Brabo choke	Gi grappling, side control or half guard	A gi-dependent version of the D’Arce that uses a lapel or sleeve grip

The kata gatame remains the most commonly seen of the five in modern MMA.

Origins of the arm triangle choke

The arm triangle’s oldest recognised form is kata gatame, one of the seven mat holds (osaekomi-waza) of Kodokan judo. Judo classifies it as a side control pin rather than a submission, since judo competition awards points for holding an opponent down. In Brazilian jiu-jitsu, the same position evolved into a finishing choke once grapplers realised that the shoulder pressure built into the pin could be converted into a carotid compression.

The choke crossed into MMA in the 1990s as BJJ practitioners brought their ground game to early no-holds-barred competition. The D’Arce and anaconda variations are more recent additions. The D’Arce choke is named after Joe D’Arce, a third-degree BJJ black belt under Renzo Gracie, who popularised it in competition, though he is not credited with inventing it.

The arm triangle choke in MMA

Among top-position submissions in MMA, the arm triangle is one of the most reliable because it punishes a common defensive reaction: when a fighter on bottom tries to frame or push away an opponent in mount or side control, the extended arm opens the exact window the choke needs. It is also positionally secure, meaning the attacker rarely loses their dominant position even if the finish doesn’t come immediately.

According to Yahoo Sports coverage of UFC Fight Night 236 in February 2024, Rodolfo Vieira became the first fighter in history with four UFC wins by arm-triangle choke. Tapology’s fan-voted ranking of the best arm triangle finishes in UFC history puts Brock Lesnar’s submission of Shane Carwin at number one, followed by wins from Jeremy Horn, Chael Sonnen, Randy Couture and Martin Kampmann.

Frequently Asked Questions

Is the arm triangle choke the same as kata gatame?

In practical grappling terms, yes. Kata gatame is the Japanese judo name for the standard arm triangle. Some coaches use “arm triangle” more broadly to cover the whole family of related head-and-arm chokes, while reserving “kata gatame” for the original judo version specifically.

Is the arm triangle choke dangerous?

It is a blood choke, which can render a person unconscious within seconds if not released. In sanctioned MMA and grappling competitions, a referee or tap stops the submission before any lasting harm occurs. Training the technique requires a qualified coach and careful communication with a partner.

What positions can you apply the arm triangle choke from?

The most common finishing positions are side control and mount. It can also be applied from half guard, from the front headlock (in its anaconda and D’Arce forms), and in rare cases from the closed guard or standing.

How long does an arm triangle take to work?

A 2021 study referenced by Jits Magazine clocked the standard arm triangle at around 7.2 seconds from full application to unconsciousness.

Is the arm triangle choke legal in MMA?

Yes. It is a standard blood choke and is legal under the Unified Rules of Mixed Martial Arts, the ruleset used by the UFC, the PFL and other major MMA promotions.

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Sources

1. Wikipedia. “Arm triangle choke.” https://en.wikipedia.org/wiki/Arm_triangle_choke. Accessed April 2026.
2. Wikipedia. “Kata gatame.” https://en.wikipedia.org/wiki/Kata_gatame. Accessed April 2026.
3. Wikipedia. “Triangle choke.” https://en.wikipedia.org/wiki/Triangle_choke. Accessed April 2026.
4. Jits Magazine. “Scientists Confirm Which Chokes Put People to Sleep the Fastest.” March 2021.
5. Yahoo Sports. “UFC Fight Night 236 video: Rodolfo Vieira makes history with arm-triangle choke finish of Armen Petrosyan.” February 2024.
6. Evolve Daily. “3 Arm Triangle Variations You Need In Your BJJ Arsenal.” February 2022.
7. Tapology. “Best Arm Triangle Finish.” https://www.tapology.com/rankings/191-best-arm-triangle-finish.

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