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Video Details

Name: Dumbbell Upper Body Workout for Muscle Strength
Uploaded: 2026-08-24
Duration: 13 min 54 s
Description: 13-minute workout video. Strength. targeting Arms, Back, Chest, Shoulders. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Maintain General Health.

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Dumbbell Upper Body Workout for Muscle Strength

Caroline Girvan•Processed: Mar 03, 2026

13-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 focuses on upper body strength through various dumbbell exercises, emphasizing controlled movements and proper form to maximize muscle engagement and prevent injury.

🏃 Guide

This workout is designed for individuals looking to strengthen their upper body muscles using dumbbells. It effectively targets the back, chest, shoulders, triceps, and biceps, providing a comprehensive workout in just 13 minutes.

Benefits

Increased muscle strength

Improved muscle endurance

Step-by-Step Guide

Bent Over Row

Bend at the hips, holding dumbbells, and pull towards your torso while squeezing your shoulder blades together. You should feel your back muscles working. Ensure a slow release to maximize muscle engagement.

Supine Row

Lie on your back, holding dumbbells with palms facing away, and pull towards your chest. Focus on squeezing your biceps and back. Maintain control during the descent.

Shoulder Press

Stand or sit with dumbbells at shoulder height and press overhead. Feel your shoulders engage as you lift. Avoid arching your back.

Chest Press

Lie on your back with dumbbells in hand, press upwards while alternating palm positions. Focus on chest contraction.

Tricep Press

Hold a dumbbell overhead, lower it behind your head, and press back up. Feel the triceps working, and keep your elbows close to your head.

Alternating Curls

Stand with arms at your sides and curl one dumbbell at a time. Engage your biceps and control the motion.

Flyes

Lie on your back, arms extended with dumbbells, and open your arms wide before bringing them back together. Feel the stretch in your chest.

Pullover

Lay down with one dumbbell, extend it back over your head, and bring it back over your chest. Focus on your lats and control the movement.

Alternating Rear Flyes

Bend forward slightly and lift dumbbells out to the side. Feel your rear deltoids working.

Single Arm Row

Perform a row with one arm for 20 seconds, then switch. Focus on your back muscles and control the movement.

Safety Notes

Consult a physician before starting if you have a history of shoulder injuries, neck pain, or any cardiovascular conditions.

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