0:000:00
24-minute Dumbbell Upper Body Strength Workout for Muscle Strength
Caroline Girvan•Processed: Mar 03, 2026
24-minute workout video. Strength. targeting Arms, Back, Chest, Shoulders. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout consists of a series of upper body exercises performed in circuits, focusing on the chest, back, and shoulders with a timer set for intervals of work and rest. It includes a finisher with dead stop pushups and diagonal presses.
🏃 Guide
This video is designed for individuals looking to enhance their upper body strength through controlled movements. It addresses the need for a focused workout that targets multiple muscle groups efficiently.
Benefits
Increased muscle strength
Improved cardiovascular endurance
Step-by-Step Guide
1
Bent Over Row
Stand tall, exaggerate the chest, shoulders back. Bend at the hips, keeping the back straight, and pull the dumbbells towards your waist. You should feel your back muscles engaging. Ensure your core is tight to protect your spine.
2
Chest Press
Lie on your back on a mat, holding dumbbells above your chest. Lower the weights slowly until your elbows are at a 90-degree angle, then press back up. Feel your chest muscles working. Keep your feet flat on the ground.
3
Pullover
Lie on your back, holding one dumbbell with both hands above your chest. Lower the dumbbell back over your head while keeping your arms slightly bent, then return to the starting position. You should feel your lats and chest working. Maintain a neutral spine.
4
Shoulder Press
Stand or sit with dumbbells at shoulder height. Press the weights overhead until your arms are fully extended. Feel your shoulders and triceps engaging. Keep your core tight and avoid arching your back.
5
Push Ups
Start in a plank position with your hands under your shoulders. Lower your body until your chest nearly touches the ground, then push back up. You should feel your chest, shoulders, and triceps working. Keep your body in a straight line.
6
Arnold Press
Start with dumbbells at shoulder height, palms facing you. As you press up, rotate your palms to face forward. Feel your shoulders working through the full range of motion. Maintain a strong core throughout.
Safety Notes
Consult a physician before starting if you have heart conditions, shoulder injuries, or severe back pain.
Duration: 24m 55s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
ObesityHypertensionChronic Back Pain / Disc Herniation
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Neck & Shoulder Pain
🚫 Contraindications
Avoid this workout if you have: Heart Failure
Equipment Needed
🏋️ Dumbbells🏋️ Yoga Mat
Primary Focus
💪 Arms💪 Back💪 Chest💪 Shoulders
Category
Strength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#24 min#half hour#Strength#intermediate#Dumbbells#Yoga Mat#Arms#Back#Chest#Shoulders#medium