Take 40 minutes to train your upper body with dumbbells at home. This follow along session works the shoulders, biceps, triceps, and back, and it opens with a dynamic warm-up and closes with a relaxing cooldown. Work blocks run for 50 seconds with 10-second breaks in between. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/40-min-upper-body-workout-with-dumbbells There is no talking during the session, so you can simply follow along with me from start to finish. A beep signals each transition between blocks, which makes it easy to stay with the rhythm without watching the screen the whole time. Equipment: I am using a pair of 4 kg (8.8 lbs) dumbbells and a single 7.5 kg (16.5 lbs) dumbbell, so two sets of dumbbells are helpful here. You will also want a chair or couch nearby for some of the exercises. If you only have one set of dumbbells, that is perfectly fine. You can still follow along and adjust the exercises to suit your equipment. The warm-up is included at the beginning to prepare your muscles, and the cooldown is included at the end. This workout is perfect if you: - Want a longer upper body session you can do at home - Prefer training with dumbbells and simple household support like a chair - Like a follow along format with no talking and clear beep cues - Appreciate having the warm-up and cooldown built into the session Grab your dumbbells, find a comfortable space, and let's build upper body strength 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 0:19 INCHWORM PLANK TO COBRA 1:19 PRONE SWIMMER 2:19 DYNAMIC SHOULDER ROTATION 3:19 ALT. THREAD THE NEEDLE + TWIST 4:19 KNEE PUSH-UPS 5:19 2X HAMMER CURL + 2X FORWARD PUSH 6:19 DRAG CURL 7:19 OVERHEAD TRICEPS EXT. 8:19 2X HALF UPPER BICEPS CURL + 2X OPENER 9:20 BENT-OVER ROW 10:20 BENT-OVER ROW 11:20 SEATED WIDE SHOULDER PRESS 12:20 TRICEPS DIPS 13:20 2X LOWER HALF CURL + WRIST ROTATION 14:20 BICEPS CURL + WIDE BICEPS CURL 15:20 2X OPENER + BENT ARM SHOULDER RAISE 16:20 OVERHEAD TRICEPS EXT. 17:20 SEATED FLYES 18:20 SEATED ALT. SHOULDER PRESS 19:21 SEATED REVERSE FLYES 20:21 TRICEPS DIPS 21:21 CLOSE GRIP BICEPS CURL 22:21 BENT-OVER WIDE ROW 23:21 BENT-OVER WIDE ROW 24:21 PUSH-UPS 25:21 SIDE RAISES 26:21 FRONT RAISES VARIATION 27:21 CLOSE GRIP OVERHEAD TRICEPS EXT. 28:21 BENT-OVER TRICEPS KICKBACKS 29:22 BENT-OVER TRICEPS KICKBACKS 30:22 BENT-ARM CLOSE GRIP SHOULDER PRESS 31:22 AROUND THE WORLD + FRONT RAISES 32:22 LOWER HALF CURL + ALT. FRONT PUSH 33:22 PUSH-UPS 34:22 TRICEPS DIPS 35:22 TRICEPS STRETCH 36:22 COBRA TO DOWN-DOG 38:22 CHILD POSE -3 WAYS 39:23 CAT-COW