VitalStep logo

Smart Exercise for Metabolic & Chronic Wellness

Create Plan
Start a new fitness journey
My Active Plan
Current workout program
Saved Plans
Your saved workouts
Community Plans
Shared by community
Video Library
Exercise tutorials
Progress
Your workout achievements
About
Settings
AI-powered exercise coaching

VitalStep.pro

©2026 MyGPT Jsc.

Library

Video Details

Loading...
...
0:000:00

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.

Related Workouts

Beginner Upper Body Strength Workout for Muscle Strength0:23

Beginner Upper Body Strength Workout for Muscle Strength

SquatCouple

20-minute Upper Body Strength Workout for Muscle Strength27:35

20-minute Upper Body Strength Workout for Muscle Strength

Caroline Girvan

Upper Body Strength Workout for Arms, Chest, Back, Shoulders - 36 Minutes36:35

Upper Body Strength Workout for Arms, Chest, Back, Shoulders - 36 Minutes

Caroline Girvan

Dumbbell Upper Body Workout for Muscle Strength13:54

Dumbbell Upper Body Workout for Muscle Strength

Caroline Girvan

Dumbbell Upper Body Workout for Muscle Strength - 42 Minutes42:42

Dumbbell Upper Body Workout for Muscle Strength - 42 Minutes

Caroline Girvan

Complete Upper Body Strength Workout for Muscle Strength34:49

Complete Upper Body Strength Workout for Muscle Strength

Caroline Girvan

Frequently Asked Questions

What are the benefits of this workout?▼

Increased muscle strength. Improved posture and stability.

Is this workout safe?▼

Avoid if you have chronic back pain or shoulder injuries. Consult a physician if you have any underlying health conditions.

Who is this workout suitable for?▼

This workout is suitable for people with: Normal People, Obesity, Hypertension. Avoid if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain.

What equipment do I need?▼

You will need: Dumbbells, Yoga Mat.

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
Home