Whether you’re new to the game or have been working out for years, having a solid arm workout routine is essential for making steady gains.
That being said, if you want to master that muscle-up or get ready for a full-fledged lifting session with heavy KBs (Kettlebells), then you’ve come to the right place.
In this blog post, we will explore some of the best arm exercises that are perfect for any CrossFit enthusiast looking to take their workouts up a notch.
So, grab your wrist wraps and fire up those biceps – it's time to hit those weights:
Best Arm Exercises For CrossFit
Here are some of the pro-recommended arm workouts for CrossFitters:
1. Gripzilla Tornado
The Gripzilla Tornado workout places a strong emphasis on forearm muscles and wrist flexibility.
This translates to enhanced grip strength, a vital asset in CrossFit, especially during exercises that involve kettlebells, barbells, or pull-up bars.
- Securely grasp the Gripzilla Tornado with a firm grip.
- Place the roller at the bottom of the device.
- Adjust the resistance level to match your strength.
- Stand upright with proper posture and ensure your feet are shoulder-width apart.
- Extend your arms in front of you, maintaining parallel alignment to the floor.
- Initiate the movement by curling the Gripzilla Tornado upwards towards your body.
- Flex your wrists and engage your forearm muscles.
- Execute a controlled and deliberate motion, avoiding sudden or jerky movements.
- Continue the curling motion until the Gripzilla Tornado reaches chest level, fully engaging your forearm muscles.
- Pause briefly in this position to emphasize tension in your forearms.
- Gradually reverse the motion by slowly uncurling your wrists.
- Lower the Gripzilla Tornado back to the initial starting position.
Chin-ups are a fundamental arm exercise for CrossFitters that offer numerous benefits.
They primarily target the biceps and upper back, which are essential for functional strength and power in many CrossFit movements.
CrossFitters can improve their grip strength, increase upper body muscle mass, and enhance their overall body control by performing chin-ups regularly.
- Stand beneath the bar and reach up to grip it with your palms facing towards you (underhand grip), hands slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your body straight.
- Engage your core, squeeze your shoulder blades together, and pull your body up towards the bar.
- Continue pulling until your chin is just above the bar.
- Lower your body down in a controlled manner until your arms are fully extended.
- This completes one repetition.
- Ensure a full range of motion by lowering yourself completely before each repetition.
- Keep your body as straight as possible during the exercise.
- Use assistance (bands or a spotter) if needed to perform the exercise correctly.
3. Barbell Curl
Barbell curls are a key exercise for developing the biceps, a muscle group crucial for CrossFit athletes.
These curls help in strengthening the arms, which is vital for movements like lifting, wall balls, and rope climbs.
Bicep strength is essential not only for aesthetics but also for functional strength and injury prevention.
Barbell curls can help CrossFitters maintain balance in their upper body and contribute to overall power and stability during workouts.
- Stand up straight with your feet shoulder-width apart and grasp the barbell with an underhand grip (palms facing forward), hands shoulder-width apart.
- Allow the barbell to hang at arm's length in front of your thighs.
- Keeping your upper arms stationary, exhale as you curl the barbell upwards by bending your elbows.
- Continue lifting until your biceps are fully contracted, and the barbell is at shoulder level.
- Inhale as you slowly lower the barbell back to the starting position.
- Maintain proper form by avoiding excessive swinging or using momentum.
- Use a weight that challenges you but allows for controlled movements.
4. Bar Dip
Bar dips are a versatile exercise that provides exceptional benefits for CrossFitters. They primarily target the triceps and chest muscles, enhancing pressing strength.
Strong triceps are vital for movements such as push-ups, handstand push-ups, and various gymnastic exercises often found in CrossFit workouts. Bar dips also work the shoulders and core, helping to improve stability and control.
By incorporating bar dips into their training regimen, CrossFitters can increase their upper body strength and perform more efficiently in a wide range of exercises.
- Stand between the parallel bars, grip each bar with your palms facing down, and hoist yourself up.
- Keep your elbows slightly bent and your body upright.
- Slowly lower your body by bending your elbows until your shoulders are below your elbows.
- Push through your palms to extend your elbows and raise your body back to the starting position.
- This completes one repetition.
- Keep your body close to the bars during the exercise.
- Focus on controlled movements to avoid straining your shoulder joints.
5. Dumbbell Skull Crusher
Dumbbell skull crushers are a valuable addition to a CrossFit athlete’s arm training routine.
They specifically target the triceps, an essential muscle group for movements like kettlebell swings and thrusters.
Strengthening the triceps can lead to increased endurance and power during CrossFit workouts. Dumbbell skull crushers also promote joint stability in the elbow and shoulder, reducing the risk of injury during overhead movements.
These exercises help CrossFitters enhance their overall pressing strength and contribute to better performance in functional fitness activities.
- Lie down on a workout bench with your back flat and your feet on the floor.
- Hold a dumbbell in each hand, extend your arms straight up over your chest, and palms facing each other.
- Bend your elbows, allowing the dumbbells to lower towards your forehead while keeping your upper arms stationary.
- Pause when your forearms are parallel to the ground.
- Extend your elbows to return to the starting position.
- This completes one repetition.
- Use an appropriate weight to avoid strain or injury.
- Keep your core engaged and your back flat on the bench.
6. Cable Triceps Extension
Cable triceps extensions are excellent for isolating and sculpting the triceps, making them a popular choice among CrossFitters.
Strong triceps are essential for exercises like burpees, handstand walks, and snatches, all of which demand triceps strength and endurance.
Additionally, cable triceps extensions help to address muscular imbalances in the upper body, improving overall shoulder health and stability.
CrossFitters can benefit from enhanced triceps strength and endurance, leading to more efficient and powerful performances in their workouts.
- Set the cable pulley at the highest position and attach a rope or bar.
- Stand facing the machine, grasp the rope or bar with both hands, and take a step or two away from the machine.
- Keep your elbows close to your head and your upper arms stationary as you extend your forearms.
- Fully extend your arms to feel a strong contraction in your triceps.
- Return to the starting position by bending your elbows.
- Use a weight that allows for proper form and control.
- Maintain a stable stance throughout the exercise.
Whether you are a beginner or an experienced CrossFit athlete, arm exercises are essential for building strength and performance.
You need to understand the basics of biomechanics and the best exercises that target all the muscles of your arms in order to build proper muscle tone and strength.
With the right combination of workouts, you can get arms that will make everyone envious.