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Upper Body Dumbbell Workout for Muscle Strength
JTM_FIT•Processed: Mar 03, 2026
21-minute workout video. Strength. targeting Arms, Back, Chest, Shoulders. medium intensity. helps with Muscle Strength, Cardiovascular Endurance.
⏱️ Key Moments
Summary:This workout includes a warm-up followed by a series of upper body exercises using dumbbells, focusing on muscle strength and endurance.
🏃 Guide
This upper body dumbbell workout is designed for individuals looking to build muscle strength efficiently. It addresses the common issue of limited time for workouts while still delivering effective results.
Benefits
Increased muscle strength
Improved cardiovascular endurance
Step-by-Step Guide
1
Neutral Grip Shoulder Press
Stand tall with dumbbells at shoulder height. Engage your core and glutes, press the weights overhead while keeping your ribs pulled down. You should feel your shoulders working and your core engaged.
2
Single Arm Push Press
Dip slightly with your legs and drive one dumbbell overhead. Focus on explosive movement while keeping your core tight. You should feel your legs helping to drive the weight.
3
Bent Over Row
With a flat back, pull the dumbbells towards your hips. Keep your elbows close to your body. You should feel your back muscles working.
4
Kickstand Single Arm Row
With one arm supported on your knee, row the dumbbell towards your hip. Focus on squeezing your back muscles. You should feel stability in your core.
5
Floor Press
Lying on your back, press the dumbbells from your chest to above. Control the movement and feel your chest muscles working.
6
Explosive Push-Ups
Lower your body and push up explosively. Modify as needed. You should feel your chest and triceps working hard.
7
Hollow Body Skull Crushers
Lying on your back, hold a dumbbell and lower it towards your forehead while keeping your lower back pressed into the ground. You should feel your triceps engaging.
Safety Notes
Avoid if you have shoulder injuries or severe back pain.
Duration: 21m 29s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityOverweight
Therapeutic Goals
Muscle StrengthCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Hypertension
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
Equipment Needed
🏋️ Dumbbells🏋️ Yoga Mat
Primary Focus
💪 Arms💪 Back💪 Chest💪 Shoulders
Category
Strength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#21 min#half hour#Strength#intermediate#Dumbbells#Yoga Mat#Arms#Back#Chest#Shoulders#medium