Let's work your arms and back with this 20-minute standing upper body workout using dumbbells. Every exercise is done on your feet, so there is no getting down on the floor, and the focus stays on upper body strength, shoulder stability, and posture. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/20min-standing-arms-and-back-upper-body-workout-with-dumbbells This session is designed for home, and it is a follow along workout with no talking, so you can simply press play and move with me. Each work block runs for 50 seconds, followed by a 10-second break, and a beep lets you know when the next block is coming. Along the way you will tone your arms, strengthen your back, and keep your core engaged. I am using two pairs of dumbbells in this video (2x6 kg and 2x4 kg), but feel free to use whatever weights work best for you, even just one pair. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want a focused arms and back session you can do at home - Prefer to stay standing and off the floor - Like following along with music and timed blocks instead of talking - Are working on upper body strength and posture Grab your dumbbells, take your time with each rep, and enjoy the session. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE Standing Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M70_1jzcWKgA_oLbi_q1DSx6 UPPER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M71v23SShOMXQso1FJ36_43P WORKOUT CHAPTERS 0:00 Intro 0:24 ALT. BICEPS CURL TO BICEPS CURL 1:24 UPPER HALF BICEPS CURL TO OPENER 2:24 ALT. CROSS BODY CURL 4:25 ALT. CROSS-BODY RAISES 5:25 BICEPS CURL TO ALT. FRONT PRESS 6:25 BENT-OVER ALT. TRICEPS EXT. 8:25 ZOTTMAN CURLS 9:25 CLOSE GRIP DIAGONAL PRESS 10:25 BEHIND THE BACK UNDERHAND RAISES 11:25 STANDING TRICEPS PRESS - ELBOWS OUT 13:26 BENT-OVER ROW 14:26 WIDE BICEPS CURL 16:26 ALT. TO BOTH HANDS HAMMER RAISES 17:26 BENT-OVER REVERSE ROW 18:26 2X CLOSE-GRIP PRESS + 2X OVERHEAD TRICEPS EXT. 19:26 UPRIGHT ROW