Move · Videos · Strength · 29 min

Standing Upper Body Dumbbell Workout for All Levels

Standing Upper Body Dumbbell Workout for All Levels — video by Body Project Play · 28:39

Video by Body Project on YouTube · Open on YouTube

A short warm-up, then two moves each for shoulders, back, arms and chest - presses, raises, rows, pullovers, curls, extensions and chest presses - all standing, ending with a boxing finisher and stretch. Water bottles work if you lack weights.

  • 29 min
  • All levels
  • Low impact (no jumping)
  • dumbbells
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Step by step 7

Tap a time to watch that step in the video.

  1. Warm-up: knee lifts to your hands, hamstring curls, small squat dips and marching on the spot. 0:18
  2. Shoulders: 12 shoulder presses with the heavier weights, then shoulder raises with lighter ones, 3 sets. 1:50
  3. Back: bent-over rows with a straight back, then standing lat pullovers with one dumbbell, 3 sets. 7:13
  4. Arms: bicep curls, then tricep extensions, lowering the weight slowly rather than letting it drop, 3 sets. 13:01
  5. Chest: close-grip presses out in front with shoulders back, then bent-arm raises squeezing the chest, 3 sets. 17:55
  6. Boxing finisher: 60 seconds of straight punches, with or without the weights. 23:41
  7. Cool-down: upper-back, calf and cross-body shoulder stretches. 26:24

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Control the lowering phase - don't let gravity drop the weight
  • Keep your core tight with your belly button drawn toward your spine
  • Keep shoulders proud and back when pressing to the front

What it works

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Joints it uses 2 takes load

  • Shoulders takes loadshoulder presses, raises, pullovers, chest press
  • Elbows takes loadbiceps curls, triceps extensions
  • Wrists & hands movesholding dumbbells
  • Upper back movesrows, lat pullovers
  • Lower back movesbent-over rows

Easier option from the coach: Water bottles or no weights work; pause or lighten the weight any time

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Body Project; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety