Strengthen and sculpt your upper body with this 40-minute dumbbell workout for your arms, shoulders, back, and core. It moves through a mix of standing and seated exercises so you can work your whole upper body from head to waist in one session. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/40-min-upper-body-sculpt-dumbbell-workout-for-arms-shoulders-back-core This is a follow along session designed for home, with no talking from start to finish. 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 so you can keep your eyes on your form instead of the clock. I am using a pair of 4 kg (8.8 lbs) dumbbells, but you are welcome to choose a lighter or heavier set depending on your fitness level. All you need beyond that is a little space to move. The session begins with a warm-up to prepare your body and finishes with a cooldown, so you have a complete routine from the first minute to the last. This workout is perfect if you: - Want to focus on your arms, shoulders, back, and core in one session - Train at home with a single pair of dumbbells - Prefer a follow along video without talking - Like having a warm-up and cooldown already included Press play, set your dumbbells within reach, and let's get stronger together. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE UPPER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M71v23SShOMXQso1FJ36_43P WORKOUT CHAPTERS 0:00 Intro 0:15 CAT-COW + WRIST 1:15 ALT. THREAD THE NEEDLE + TWIST 2:16 PLANK + DOWNWARD DOG 3:16 STANDING SPINE-ROLL 4:16 JUMPING JACKS 5:16 HALF HAMMER CURL + FORWARD PUSH 6:16 BICEPS CURL DRAG 7:16 LATERAL RAISES TO AROUND THE WORLD 8:16 BENT-OVER FLYES 9:16 UPPER HALF BICEPS CURL 10:16 HOLD + WRIST ROTATION 11:16 OVERHEAD TRICEPS EXT. 12:17 UNDERHAND GRIP FRONTAL RAISES 13:17 ZOTTMAN CURLS 14:17 BENT-OVER WIDE ROW 15:17 SNATCH + OVERHEAD PRESS 16:17 DEAD BUG 17:17 DEAD BUG 18:17 HOLLOW TO TUCK 19:17 SUPPORTED SINGLE LEG V-RAISES 20:17 SUPPORTED SINGLE LEG V-RAISES 21:17 HALF-KNEELING WINDMILL 22:18 HALF-KNEELING WINDMILL 23:18 WIDE BICEPS CURL 24:18 FRONT RAISES WITH ROTATION 25:18 BENT OVER TRICEPS KICKBACKS 26:18 AROUND THE WORLD + SHOULDER PRESS 27:18 HALF BICEPS CURL + FRONT PUSH 28:18 2X CLOSE GRIP BICEPS CURL + 2X TRICEPS EXT. 29:18 ALT. SIDE PLANK SNATCH 30:18 PUSH-UP TO KNEE-DOWN PUSH-UP 31:18 PULL-OVER + FLYE 32:19 SKULL CRUSHER 33:19 DEAD-STOP STAGGERED PUSH-UP 34:19 BEAR HOLD UP AND DOWN 35:19 THREE WAYS CHILD POSE 36:19 SHOULDER STRETCH + TRICEPS STRETCH 37:19 ALT. SIDE-BEND 38:19 COBRA TWIST 39:19 ALT. SCORPION