Train your upper body on your feet with this 30 minute dumbbell session. Every exercise keeps you off the floor while you work your shoulders, back, chest, biceps, triceps, and abs. It is a straightforward way to cover your whole upper body in half an hour. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-standing-upper-body-with-dumbbells This routine is designed for training at home and it is a follow along workout with no talking, so you can press play and move along with me. Each work block runs for 50 seconds and is followed by a 10 second break, and a beep lets you know when the next block starts. That steady rhythm gives you space to focus on your form and your breathing instead of watching the clock. I am using two 7.5 kg (16.5 lbs) dumbbells and two 4 kg (8.8 lbs) dumbbells. Choose weights that match your current strength and let you keep good form from the first block to the last. You can go heavier for the bigger compound moves and lighter for the smaller upper body isolation work. All you need is your dumbbells, a bit of space, and water nearby. 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 an upper body workout at home with dumbbells - Prefer standing exercises with no floor work - Want to build strength and muscle endurance in your arms, shoulders, and back - Like a clear 30 minute format with no talking to follow Take it at your own pace and enjoy every set. 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 LET'S START 1:25 2X LATERAL RAISES + ALT. LATERAL RAISES 2:25 SQUAT + TWIST - KNEE DRIVE 3:26 WIDE BICEPS CURLS 4:26 ALT. ARNOLD PRESS 5:26 BENT-OVER ALT. TRICEPS EXT. 6:26 OVERHEAD SKIER SWING + ALT. MARCHES 7:26 ZOTTMAN CURLS 8:26 UPRIGHT ROW 9:26 OVERHEAD TRICEPS EXT. + 1/4 EXT. 10:26 KNEE TO ELBOW CRUNCH 11:26 KNEE TO ELBOW CRUNCH 12:26 HAMMER BICEPS CURL 13:26 FRONT RAISES 14:27 WOODCHOP WITH ROTATION 15:27 WOODCHOP WITH ROTATION 16:27 BENT-OVER ROW 17:27 ALT. HALF BICEPS CURL + ISOMETRIC HOLD 18:27 BENT-OVER STRAIGHT ARM KICKBACK 19:27 WINDMILL 20:27 WINDMILL 21:27 BENT-OVER REV. GRIP ROW 22:27 T-RAISES + PRESSOUT - 4KG X2 23:28 OVERHEAD TRICEPS EXT. 24:28 DOUBLE HALO TO GROUND 25:28 ALT. CROSS-BODY PUNCH TO DOUBLE PUNCH 26:28 BENT-OVER FLYES 27:28 ALT. KNEE DRIVE - OPP. PRESS 28:28 BENT-OVER TRICEPS KICKBACK 29:28 RAINBOW CURL TO FRONT RAISES