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Upper Body Strength Workout for Arms, Chest, Back, Shoulders - 36 Minutes
Caroline Girvan•Processed: Mar 03, 2026
36-minute workout video. Strength. targeting Arms, Chest, Back, Shoulders. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout consists of giant sets targeting the upper body, including exercises for shoulders, back, chest, and arms, performed with minimal rest for maximum intensity.
🏃 Guide
This workout is designed for individuals looking to enhance upper body strength and muscle endurance. It effectively targets the arms, chest, back, and shoulders, providing a comprehensive solution for muscle building.
Benefits
Increased muscle strength
Improved muscular endurance
Step-by-Step Guide
1
Seated Shoulder Press
Sit on a chair with dumbbells at shoulder height. Press upwards while engaging your core. You should feel your shoulders working. Ensure your back is straight.
2
Lateral Raises
Stand with dumbbells at your sides. Raise them to shoulder height while keeping a slight bend in your elbows. Feel the burn in your shoulders. Avoid swinging your arms.
3
Bent Over Row
Bend forward at the hips with dumbbells in hand. Pull the weights towards your torso while squeezing your shoulder blades together. You should feel your back muscles engaging.
4
Push Ups
Start in a plank position and lower your body until your chest nearly touches the ground. Push back up. Feel your chest and triceps working. Keep your body in a straight line.
Safety Notes
Consult a physician before starting if you have any cardiovascular conditions or shoulder injuries.
Duration: 36m 35s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityHypertension
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
🚫 Contraindications
Avoid this workout if you have: Heart Failure
Equipment Needed
🏋️ Dumbbells🏋️ Chair
Primary Focus
💪 Arms💪 Chest💪 Back💪 Shoulders
Category
Strength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathChair modifications available
Tags
#36 min#full hour#long#Strength#intermediate#Dumbbells#Chair#Arms#Chest#Back#Shoulders#medium