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CrossFit Dumbbell Arm Workout

This CrossFit Dumbbell Arm Workout Will Leave Your Shoulders Sore For Days

Mar 27 2019

While barbells and gymnastics moves are a big reason CrossFitters' arms look so strong and defined, dumbbells are just as important. This dumbbell workout incorporates five dumbbell moves to target the biceps, triceps, chest, shoulders, and upper back. CrossFit coach Sefton Hirsch of Champlain Valley CrossFit told POPSUGAR, "This was quite the shoulder smoker." And by that, he means your arms will be sore for days — that's just the kind of workout we love!

Be sure to choose a dumbbell weight that's challenging. Since this workout is just three rounds (and will take you about eight to nine minutes), you want to make those reps count!

CrossFit Dumbbell Arm Workout

Equipment needed: A pair of dumbbells (six to 20 pounds). You can keep two pairs on hand to switch them up based on the moves.

Directions: After a five-minute dynamic warmup, complete three rounds of the below workout. If you need more details on each exercise, see the instructions ahead. Don't forget to cool down when you're done with any of these five stretches for your shoulders.

Exercises Number of reps
Burpee squat press 5
Bent-over row 10
Overhead shoulder press with overhead hold and walk 1
Plank with dumbbell row 10 (5 per side)
Dumbbell chest press 10

Image Source: Getty / yoh4nn

Burpee Squat Press

  • Begin standing with a 10-pound dumbbell on each side of your body. If this is too heavy and you find that your form is incorrect, use lighter weights.
  • Holding onto the dumbbells, lower down and perform a burpee. If this is too much pressure on your hands or wrists, you can set the dumbbells down in front of you for this part. If you're a beginner, you can perform a modified burpee.
  • With control, push your body off of the ground as you simultaneously pick up the dumbbells. Be sure to keep your core engaged and your spine in a neutral position when pushing yourself off the ground.
  • Standing tall with your core engaged, bend your arms and hold the dumbbells on or slightly above your shoulders and lower down into a squat. As you stand up, push both dumbbells overhead.
  • This counts as one rep.
  • Complete 10 burpee squat presses.
Image Source: POPSUGAR Photography / Tamara Pridgett

Bent-Over Row

  • Lean forward and bend both knees, remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
  • Slowly lower the weights back to the starting position to complete one rep.
  • Complete 10 bent-over rows.
Image Source: POPSUGAR Photography / Benjamin Stone

Overhead Shoulder Press

  • Hold a dumbbell in each hand just above the shoulders, palms facing in. If you have two sets of dumbbells, choose the heavier pair for this move.
  • Straighten your arms above you.
  • Bend your elbows coming back to the starting position to complete one shoulder press.
  • Do a total of three shoulder presses, then on the last one, hold the dumbbells overhead and walk 25 feet.
  • Do three more shoulder presses. Turn around and walk back 25 feet.
  • This counts as one rep.
Image Source: POPSUGAR Photography / Benjamin Stone

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

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

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