This 30 minute standing arms and back session uses dumbbells to work your biceps, triceps, shoulders and back with controlled movements. It is a low impact, no floor workout that builds strength and supports your posture, without jumping or getting down on the ground. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-standing-arms-and-back-with-dumbbells The session is designed for home, so all you need is your dumbbells and a bit of space. There is no talking, just follow along with me from the first move to the last. Each work block lasts 50 seconds followed by a 10 second break, and a beep marks every transition so you always know when it is time to switch. I am using two pairs of dumbbells, 4 kg (8.8 lbs) and 6 kg (13.2 lbs). Adjust the weight to suit your level. Go lighter when you need to, or increase the load when you can keep good form throughout. 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 30 minute dumbbell arms and back workout at home - Prefer low impact training with no floor exercises - Like to follow along without talking or long explanations - Want a straightforward upper body routine to come back to Grab your dumbbells and let's work through it together. 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 0:25 BICEPS CURL - 6 1:25 BENT-OVER ALT. TRICEPS EXT 2:25 UPRIGHT ROW 3:25 BENT-OVER ROW 4:25 HAMMER CURL 5:25 LATERAL RAISES TO ALT. RAISES 6:25 OVERHEAD TRICEPS EXT. 7:26 REV. GRIP- BENT-OVER ROW 8:26 ZOTTMAN CURLS 9:26 FRONT RAISES 10:26 HALF CURL TO OPENER 11:26 BENT-OVER ALT. ROW 12:26 ALT. ARNOLD PRESS TO ARNOLD PRESS 13:26 RAINBOW CURL 14:26 UPRIGHT ROW INTO HALOS - 4KG 15:26 BENT-OVER FLYES 16:26 BENT ARM LAT. RAISES TO CROSS-BODY PUNCHES 17:27 UPPER HALF CURL 18:27 OVERHEAD TRICEPS EXT. 19:27 T-RAISES + PRESS OUT 20:27 FRONT - BACK PRESSES 21:27 BENT-OVER STRAIGHT ARM BACK RAISES 22:27 BICEPS HOLD - WRIST ROTATION 23:27 BENT-OVER WIDE ROW 24:27 OVERHEAD FRONT RAISES TO WIDE PRESS 25:27 HALF CURL TO SERVERS 26:27 REVERSE GRIP CURL 27:28 WIDE BICEPS CURL 28:28 BENT-OVER ROW TO UPRIGHT ROW - 6KG 29:28 BENT-OVER ALT. ROW