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.

ExercisesNumber of reps
Burpee squat press5
Bent-over row10
Overhead shoulder press with overhead hold and walk1
Plank with dumbbell row10 (5 per side)
Dumbbell chest press10

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