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40-minute Upper Body Strength Workout for Muscle Strength
Caroline Girvan•Processed: Mar 03, 2026
47-minute workout video. Strength. targeting Arms, Shoulders, Chest, Back. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout focuses on upper body strength through a series of complex movements using dumbbells. It includes exercises like rows, presses, and curls, emphasizing controlled movements and proper form.
🏃 Guide
This workout is designed for individuals looking to enhance their upper body strength and endurance. It addresses common issues such as muscle weakness and lack of stability in the arms, shoulders, chest, and back.
Benefits
Improved muscle strength
Enhanced muscular endurance
Step-by-Step Guide
1
Bent Over Row
Bend at the hips, keep your back straight, row the dumbbells towards your waist while squeezing your shoulder blades together. You should feel your back muscles engaging. Maintain a neutral spine.
2
Push Ups
Lower your body to the ground while keeping your elbows close to your body, then push back up. You should feel your chest and triceps working. Ensure your body is in a straight line.
3
Chest Press
Lie on your back on the mat, press the dumbbells above your chest, then lower them back down. You should feel your chest muscles working. Keep your feet flat on the ground.
4
Renegade Row
In a plank position, row one dumbbell towards your hip while stabilizing your body with the other arm. You should feel your core and back muscles engaging. Avoid twisting your hips.
5
Arnold Press
Start with dumbbells at shoulder height, rotate your palms out as you press up. You should feel your shoulder muscles working. Keep your core tight.
6
Skullcrusher
Lie on your back, hold the dumbbells above your head, lower them towards your forehead, then extend back up. You should feel your triceps working. Keep your elbows stationary.
Safety Notes
Avoid if you have shoulder injuries, wrist pain, or any conditions that limit upper body movement.
Duration: 47m 57s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
ObesityOverweightHypertension
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: Neck & Shoulder Pain
Equipment Needed
🏋️ Dumbbells🏋️ Yoga Mat
Primary Focus
💪 Arms💪 Shoulders💪 Chest💪 Back
Category
Strength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#47 min#full hour#long#Strength#intermediate#Dumbbells#Yoga Mat#Arms#Shoulders#Chest#Back#medium