6 ARM EXERCISES THAT WILL MAKE YOU A BETTER CROSSFITTER (NOT JUST MORE PHOTOGENIC)

Let’s be honest—we all want those sleeve-busting arms that look great in gym selfies. But at CrossFit Rising Sun, we’re about function first and aesthetics second (though we won’t judge you for flexing in the mirror). Here are six arm exercises that will not only help you fill out your t-shirts but will significantly improve your performance in the bigger, more impressive CrossFit movements.

1. Hammer Curls: Your Clean’s Best Friend

Hammer curls don’t just build those bicep peaks—they strengthen your brachialis and brachioradialis, crucial muscles for maintaining proper arm position during cleans. Next time you’re struggling to rack that barbell at the shoulders, you’ll thank yourself for all those hammer curls. Plus, a stronger grip means you’ll be less likely to dump the bar when things get heavy.

2. Tricep Dips: The Press Enhancer

Your triceps make up two-thirds of your arm mass, so neglect them at your peril. Tricep dips develop the pushing power needed for overhead presses, bench presses, and those dreaded handstand push-ups. When your shoulders start to fatigue during “Karen” (150 wall balls), it’s strong triceps that will keep those medicine balls flying.

3. Farmer’s Carries: Grip Strength for Everything

While not exclusively an “arm” exercise, heavy farmer’s carries build forearm strength that transfers to literally everything in CrossFit. Deadlifts slipping from your fingers? Trouble hanging onto the pull-up bar during “Murph”? Farmer’s carries are your solution. As a bonus, your forearms will look like Popeye’s after a spinach bender.

4. Strict Chin-Ups: Pull-Up Prep With Benefits

Strict chin-ups (palms facing you) particularly target the biceps while still training your back. This creates the pulling strength foundation needed for efficient kipping pull-ups and muscle-ups. Each strict chin-up is like making a deposit in your “butterfly pull-ups someday” bank account.

5. Close-Grip Bench Press: Lockout Power

The close-grip bench press hammers your triceps while still being a compound movement. This translates directly to that crucial lockout phase of push presses, jerks, and bench presses. When you’re struggling to lock out your 1RM push press, you’ll wish you’d done more of these.

6. Barbell Wrist Curls: The Unsung Hero

Nobody brags about wrist curls, but they’re vital for wrist stability in front racks, overhead positions, and Olympic lifts. Strong wrists mean better control during the turnover in cleans and snatches, and less wrist pain when front squatting heavy loads.

Remember, these exercises aren’t just for show—they’re the supporting cast that makes your CrossFit stars shine. At CrossFit Rising Sun, we program these accessory movements strategically to help you push past plateaus in your major lifts.

Now go get those arms pumped—for performance reasons, of course. The mirror-worthy results are just a happy coincidence.

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