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Upper Body Strength Workout for Arms, Shoulders & Back
Caroline Girvan•Processed: Mar 03, 2026
38-minute workout video. Strength. targeting Arms, Shoulders, Back. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Maintain General Health.
⏱️ Key Moments
Summary:This workout focuses on giant sets for the upper body, emphasizing exercises for the back, shoulders, and arms. Each exercise is performed for 45 seconds with a 45-second rest, ensuring a comprehensive strength-building session.
🏃 Guide
This upper body workout is designed for individuals looking to build muscle strength in the arms, shoulders, and back. It effectively targets these areas while promoting overall upper body conditioning.
Benefits
Increased muscle strength
Improved posture and stability
Step-by-Step Guide
1
Bent Over Row
Bend at the hips with a flat back, pull dumbbells towards your waist, feeling your back engage. Ensure to keep your neck aligned with your spine.
2
Renegade Row
In a plank position, row one dumbbell towards your hip while stabilizing your core. Feel the engagement in your back and arms.
3
Shoulder Press
Press dumbbells overhead while standing or seated, engaging your shoulders. Control the descent to maintain tension.
4
Rear Delt Fly
Bend forward slightly and raise the dumbbells to the side, feeling the rear shoulders activate. Keep a slight bend in your elbows.
Safety Notes
Avoid if you have chronic back pain or shoulder injuries. Consult a physician if you have any underlying health conditions.
Duration: 38m 12s
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: Osteoporosis
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
Equipment Needed
🏋️ Dumbbells🏋️ Yoga Mat
Primary Focus
💪 Arms💪 Shoulders💪 Back
Category
Strength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#38 min#full hour#long#Strength#intermediate#Dumbbells#Yoga Mat#Arms#Shoulders#Back#medium