Men and women should include upper body CrossFit workouts in their routine to build functional strength, improve muscle tone, boost posture, and enhance confidence. These workouts not only improve daily movement but also support long-term health by increasing cardiovascular fitness and bone density. You should various upper body workouts, rather than sticking to one. This ensures balanced muscle development, reduces plateaus, and keeps routines engaging.
Top Upper Body CrossFit Workouts
1. Strict Handstand Push-ups
This challenging bodyweight exercise targets the shoulders, triceps, and upper back while improving balance and core strength. You perform these by kicking up into a handstand against a wall or freestanding and lowering your head to the ground before pressing back up. Men can aim for 3–5 sets of 8–12 reps, while women can start with 3–5 sets of 6–10 reps, adjusting for strength. Expect improved shoulder endurance, better control of body weight, and increased upper body strength.
2. Pull-ups
Pull-ups build back, biceps, and grip strength. They are performed by hanging from a bar and pulling your chest toward it. Use variations like kipping or strict pull-ups depending on your skill level. Men should target 4–6 sets of 8–10 reps, while women may aim for 3–5 sets of 4–8 reps. Expect a stronger back, better posture, and enhanced overall pulling power.
3. Push-ups
Push-ups are a versatile exercise for the chest, triceps, and shoulders, with added core engagement. Perform them with a full range of motion—lower your chest close to the ground and push back up. Men can aim for 4–6 sets of 20–25 reps, and women might target 3–5 sets of 10–15 reps. Expect improved upper body endurance and stronger chest muscles.
4. Banded Rows
Banded rows enhance back, shoulder, and biceps strength while improving posture. Secure a resistance band at chest height, grip it with both hands, and pull it toward you, squeezing your shoulder blades together. Men can perform 4–5 sets of 12–15 reps, and women can aim for 3–4 sets of 10–12 reps. Expect improved back strength and better alignment of shoulder muscles.
5. Triceps Extensions
This isolated movement focuses on building triceps strength and definition. Using dumbbells, bands, or a cable machine, extend your arms overhead or behind your body to engage the triceps. Men can aim for 3–5 sets of 12–15 reps, and women might target 3–4 sets of 10–12 reps. Expect firmer and more defined arms with improved push strength.
6. Curls
Bicep curls are a staple for arm strength and muscle building. Use dumbbells, a barbell, or resistance bands, curling the weight upward with controlled motion. Men should perform 3–5 sets of 10–12 reps, and women can aim for 2–4 sets of 8–10 reps. Expect stronger, more toned arms and better grip strength.
7. V-ups
This core-intensive exercise strengthens the abdominal muscles. Lie flat on your back, lift your arms and legs simultaneously, and meet in a “V” position before lowering back down. Men can aim for 4–5 sets of 15–20 reps, while women might target 3–4 sets of 10–15 reps. Expect a stronger core and improved stability.
8. Seated Dumbbell Press
This shoulder and triceps-focused exercise involves pressing dumbbells overhead while seated on the floor. It also engages the core for stability. Men can perform 3–5 sets of 10–12 reps, and women might target 3–4 sets of 8–10 reps. Expect improved shoulder strength and core activation.
9. Bodyweight Rows
These rows build upper back and biceps strength. Perform them using rings or a low bar, pulling your chest toward the equipment while maintaining a straight body. Men should target 4–5 sets of 8–12 reps, and women can aim for 3–4 sets of 6–10 reps. Expect improved back strength and better pulling mechanics.
10. Banded Bicep Hammer Curls
This variation of curls targets the brachioradialis and strengthens forearm muscles. Perform the exercise by gripping a resistance band and curling upward with a neutral grip. Men can aim for 4–5 sets of 12–15 reps, while women might target 3–4 sets of 10–12 reps. Expect better arm definition and stronger forearms.
Upper Body CrossFit Workouts Videos
I recommend you watch these instructions if you plan to do it at home.
For Men
Full Upper Body Muscle Building CrossFit Workout (Functional Training)” on the TeamRICHEY channel details a CrossFit-style upper body workout that the video creator calls a “CrossFit pump session. The video explains how this workout was created because the creator wanted to do a session that wasn’t focused on conditioning, instead prioritizing a “pump”. The video focuses on high-repetition sets using movements not typically seen in commercial gyms or bodybuilding settings.
The workout includes ring push-ups (10 sets of 10), which are emphasized for their ability to engage stabilizer muscles and provide an end-range of motion. Next, bodyweight rows are performed focusing on contracting the back muscles. This is followed by seated dumbbell presses done on the floor to engage the core. The workout concludes with an accessory workout consisting of five rounds for time of 20 v-ups and 20 banded bicep hammer curls. The total workout includes around 500 reps, and the video notes that the workout is designed to build muscle, prevent injury and carry over into functional training.
For Women
“UPPER BODY WORKOUT OF THE DAY | CROSSFIT®, HIIT FOR ALL LEVELS | INTENSE HOME WORKOUT” on the “growingannanas” channel presents an upper body focused workout that requires only dumbbells or water bottles.
The workout begins with a short warm-up, followed by four different exercises, performed for five rounds of 40 seconds on, and 20 seconds of rest. The four exercises are dumbbell push presses, a basic plank hold, hand release push-ups (which can be modified by doing them on your knees), and half burpees with a high jump at the top.
The video emphasizes that everyone is different and to feel free to take longer rests between exercises as needed.
