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Name: 24-minute Dumbbell Upper Body Strength Workout for Muscle Strength
Uploaded: 2026-08-24
Duration: 24 min 55 s
Description: 24-minute workout video. Strength. targeting Arms, Back, Chest, Shoulders. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.

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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

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.

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.

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.

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.

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.

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.

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