Get Crazy-Chiseled Arms With This 5-Move CrossFit Upper Body Workout

While lifting heavy weights definitely delivers results when trying to slim down [1] and grow muscles, you can still get lean and ripped by doing multiple reps with moderate weight.

Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit [2], says, "Heavy low-volume and light high-volume illicit two very different effects." So if you don't have access to a barbell with plates, try this upper-body workout — all you need is a pair of medium-weight dumbbells and a non-bouncy medicine ball.

The Workout

5 Wall walks [3] (or a 30-second handstand hold [4] if this is too hard)
10 Plank dumbbell rows [5] (5 per side)
15 Ball slams [6]
10 Shoulder to overhead press [7]
5 Triceps push-ups [8]

Complete this workout five times. Descriptions for each move are below.

Wall Walk

Lie on the ground with the soles of your feet just in front of a wall.
Place your hands underneath the shoulders and straighten the arms, doing a push-up.
Step your feet on the wall and walk your hands in toward the wall as you walk your feet up.
The goal is to touch your belly and nose or forehead to the wall, but this can feel really scary at first, so walk as close as you feel comfortable. As you get stronger and more confident, you can walk all the way in.
Simultaneously walk your feet down the wall and your hands away, coming back to lie down on your belly.
Repeat for five reps.
If this is too difficult, do as many reps as you can or hold handstand against the wall for 30 seconds [10]

Plank Dumbbell Row

Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto 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.
Do five reps on the right side, then five reps on the left.

Ball Slams

When you're first learning this move, go for a lighter medicine ball, such as a 10-pounder. Make sure it's not bouncy, so it doesn't fly up and hit you in the nose.

Stand with your feet shoulder-width distant 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 the spine.
Stand up, lifting the medicine ball above your head, fully extending the 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 15 reps.

Overhead Shoulder Press

Hold a dumbbell in each hand just above the shoulders, palms facing in.
Straighten the arms above you.
Bend the elbows coming back to the starting position to complete one rep.
Do 10 presses.

Push-Ups

Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged.
Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
Straighten the arms, coming back to plank position.
This counts as one rep. Do five reps with the legs straight if you can. If this is too hard, rest one or both knees on the floor [11].

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