20Min Standing ARMS and BACK | UPPER BODY Workout with Dumbbells

Let’s work those arms and back with this quick and effective 20-minute standing upper body workout! We’ll be using dumbbells to target strength, muscle tone, and posture — all from the comfort of your home. I’m using two pairs of dumbbells in this video (2x6kg and 2x4kg), but feel free to use whatever weights work best for you, even just one pair. This workout focuses on building upper body strength, improving shoulder stability, and helping you develop better posture — all without getting down on the floor. It’s perfect if you want a focused session to tone your arms, strengthen your back, and engage your core. There’s no warm-up or cooldown included, so make sure to take a few minutes to warm up your body before starting and cool down at the end. Ready? Grab your dumbbells and let’s get started!