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Complete Upper Body Strength Workout for Muscle Strength
Caroline Girvan•Processed: Mar 03, 2026
34-minute workout video. Strength. targeting Arms, Back, Chest, Shoulders. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Maintain General Health.
⏱️ Key Moments
Summary:This workout includes a series of upper body exercises focusing on muscle strength, with specific modifications for triceps and shoulder engagement. The session emphasizes controlled movements and proper form.
🏃 Guide
This workout is designed for individuals looking to build upper body strength while addressing muscle imbalances. It focuses on the shoulders, back, and chest, providing a comprehensive approach to upper body training.
Benefits
Increased muscle strength
Improved posture and upper body stability
Step-by-Step Guide
1
Chest Press
Lie on a mat with dumbbells in hand, press weights upward while engaging your chest. You should feel your chest muscles working. Ensure your back remains flat against the mat.
2
Dips
Using a chair or dip bars, lower your body by bending your elbows, then push back up. Feel the triceps engage. Maintain a controlled movement to avoid shoulder strain.
3
Landmine Row
With one end of a barbell anchored, pull the other end towards your body while keeping your back straight. You should feel your back muscles contracting. Avoid rounding your back.
4
Arnold Press
Start with dumbbells at shoulder height, palms facing you. Rotate palms outward as you press overhead. Feel your shoulders working. Keep your core tight to support your back.
5
Partial Rear Delt Flyes
Bend at the hips with a slight bend in the knees, lift dumbbells to the side while squeezing your shoulder blades together. You should feel your rear deltoids activating. Avoid excessive arching of the back.
Safety Notes
Avoid if you have shoulder injuries or severe neck pain.
Duration: 34m 49s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityHypertension
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossMaintain General Health
⚠️ Caution
Consult your doctor if you have: Neck & Shoulder Pain
🚫 Contraindications
Avoid this workout if you have: Shoulder Injuries
Equipment Needed
🏋️ Dumbbells🏋️ Chair🏋️ Yoga Mat
Primary Focus
💪 Arms💪 Back💪 Chest💪 Shoulders
Category
Strength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stressChair modifications available
Tags
#34 min#full hour#long#Strength#intermediate#Dumbbells#Chair#Yoga Mat#Arms#Back#Chest#Shoulders#medium