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20-minute Upper Body Strength Workout for Muscle Strength
Caroline Girvan•Processed: Mar 03, 2026
27-minute workout video. Strength. targeting Arms, Back, Chest, Shoulders. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout focuses on upper body strength through various exercises targeting the chest, back, shoulders, and arms, utilizing dumbbells for resistance.
🏃 Guide
This workout is designed for individuals looking to enhance their upper body strength efficiently within a short time frame. It addresses the challenge of fitting effective strength training into a busy schedule.
Benefits
Increased muscle strength
Improved muscular endurance
Step-by-Step Guide
1
Chest Press
Lie on your back, hold dumbbells above your chest, lower them slowly, and press back up. You should feel your chest muscles working. Ensure your back stays flat against the mat.
2
Single Arm Row
Bend forward slightly, pull the dumbbell towards your hip, and lower it back down. Feel your back engaging. Keep your core tight to avoid straining your back.
3
Rear Delt Flyes
Bend at the hips, lift dumbbells out to the side, and squeeze your shoulder blades together. You should feel your rear shoulders working. Maintain a neutral spine.
4
Shoulder Press
Press dumbbells overhead while standing or seated. Feel your shoulders and arms working. Avoid arching your back.
5
Dips
Using a chair, lower your body by bending your elbows and push back up. You should feel your triceps. Keep your movements controlled.
6
Hammer Curl
With palms facing each other, curl the dumbbells towards your shoulders. Feel your biceps working. Keep your elbows close to your body.
7
Palms Up Curl
Curl the dumbbells with palms facing up. You should feel a strong contraction in your biceps. Avoid swinging your arms.
8
Alternating Lateral Raises
Lift dumbbells to the side, alternating arms. Feel your shoulders working. Maintain a slight bend in your elbows.
Safety Notes
Consult a physician before starting if you have any pre-existing conditions. Avoid if you have severe shoulder injuries or instability.
Duration: 27m 35s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityOverweightHypertension
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Neck & Shoulder Pain
🚫 Contraindications
Avoid this workout if you have: Rheumatoid Arthritis, Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Dumbbells🏋️ Chair
Primary Focus
💪 Arms💪 Back💪 Chest💪 Shoulders
Category
Strength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathChair modifications available
Tags
#27 min#half hour#Strength#intermediate#Dumbbells#Chair#Arms#Back#Chest#Shoulders#medium