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10-Minute CrossFit Arm Workout

This 10-Minute CrossFit Workout Is All You Need to Get Strong, Sculpted Arms

Feb 7 2019

This CrossFit workout may not use a barbell, but that doesn't mean you won't completely fatigue your arms in just 10 minutes. It's fast-paced and intense, and it uses a variety of equipment to keep things fun. It's the perfect workout to do when you're short on time.

10-Minute CrossFit Arm Workout

Equipment needed: soft medicine ball (eight to 20 pounds), rings (or a TRX or a sturdy table), a slam ball (20 to 40 pounds), and a set of medium-weight dumbbells

Directions: After warming up for five minutes with some light cardio and dynamic stretching, set the timer for 10 minutes and complete as many rounds as possible (AMRAP) of the five exercises ahead. Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit, says to push yourself hard, getting in as many quality reps as you can! After your workout is over, cool down with this six-move arm-stretching routine.

Exercises Number of reps
Wall balls 10
Ring rows 10
Ball slams 10
Dumbbell chest press 10
Plank with dumbbell row 10 (5 per side)

Keep reading for details on how to do each move.

Image Source: Getty / yoh4nn

Wall Balls

  • Stand in front of a wall holding your med ball, with both hands in front of your chest.
  • Squat down low, with your hips below your knees. As you straighten your legs, throw the ball up to a specific spot on the wall or a target, about eight to 10 feet from the floor. You want to use the power of your lower body to propel the ball up, coming onto the balls of your feet.
  • Keep your arms extended, ready to catch the ball after it bounces off the wall. This counts as one rep.
  • Complete 10 reps.
Image Source: Getty / yoh4nn

TRX or Ring Rows

  • Stand with your feet hip distance apart, holding a TRX handle or ring in each hand, palms facing each other. If you don't have either, you can do this exercise using the edge of a sturdy table or a low bar.
  • Walk your feet forward until your body is at a 45-degree angle to the floor, arms fully extended and your body in one straight line. To make this harder on a TRX, walk your feet further forward so your shoulders are even closer to the ground. The advanced version of this would be to have your body almost parallel to the floor. To make it easier, walk your feet back so your shoulders are farther away from the ground.
  • With your core stabilized and your legs straight, with either your feet or heels planted on the floor, bend your elbows behind you, keeping them close to your body and pulling your chest toward your hands.
  • Straighten your arms to lower your torso, completing one rep.
  • Complete 10 reps.
Image Source: POPSUGAR Studios

Ball Slams

  • Stand with your feet shoulder-width distance apart, with the medicine ball on the floor in front of you.
  • Squat down and pick up the medicine ball, keeping your head up and trying not to round your spine.
  • Stand up, lifting the medicine ball above your head, fully extending your arms straight above you.
  • Forcefully slam the ball down on the floor as hard as you can. If the ball is light enough, catch the ball as it bounces slightly off the floor.
  • This counts as one rep.
  • Cycle through 10 reps.
Image Source: POPSUGAR Studios

Dumbbell Bench Press

  • Grab a set of dumbbells and sit on a flat workout bench (or on the floor).
  • With one dumbbell in each hand resting on your thighs, lie back onto the bench.
  • Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
  • Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
  • Inhale and lower the dumbbells to the sides of your chest with control.
  • This counts as one rep.
  • Complete 10 reps.
Image Source: POPSUGAR Photography / Tamara Pridgett

Plank Dumbbell Row

  • Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold on to your dumbbells, keeping your wrist locked to protect the joint.
  • With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
  • Keeping your neck long and energized, return the weight to the ground to complete the rep.
  • Complete 10 reps total (five per side).
Image Source: POPSUGAR Studios

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