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Upper-Body Workouts at Home | Joy2Move

Joy2Move workout collection

Upper-Body Workouts at Home

Strengthen your arms, shoulders, chest, back, and core with targeted upper-body workouts for home training.

59 workouts available

Workouts to explore

A few ways to get moving from this collection.

20 Min Standing ARMS and ABS Workout | Upper body | With Dumbbells
20 minDumbbell
Arms and Core Workout | No repeats | 16 Minutes
16 minNo equipment
30 Min Dumbbell Strength | UPPER BODY Workout
30 minDumbbell
20 Min Dumbbell Strength | ABS and CHEST Workout
19 minDumbbell
40 Min No Talking, Dumbbell, UPPER BODY Workout
40 minDumbbell
30 Min Abs and Dumbbell Strength | UPPER BODY Workout
30 minDumbbell

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30 Min UPPER BODY Workout with Dumbbells
30 min · Medium · Dumbbell
Build strength and definition in the upper body using dumbbells.
15 Min Standing ARMS Workout with Dumbbells
17 min · Easy · Dumbbell
Sculpt and strengthen your upper body, targeting shoulders, biceps, and triceps in a quick 15‑minute standing session.
20 Min BACK and SHOULDERS Strength Workout with Dumbbells
25 min · Medium · Dumbbell
Builds stronger, more defined upper back and shoulders, improving posture and pulling/pressing strength.

20 Min Standing Dumbbell No Repeats | UPPER BODY Workout workout thumbnail

20 Min Standing Dumbbell No Repeats | UPPER BODY Workout

20 min · Medium · Dumbbell

Builds and sculpts the upper body while improving strength, posture, balance, and stability.

20 Min Back Workout for Better Posture workout thumbnail

20 Min Back Workout for Better Posture

20 min · Medium · No equipment

Improves posture by strengthening the upper and mid back muscles.

30 Min Standing Workout with Dumbbells | UPPER BODY | ARMS, ABS and BACK workout thumbnail

30 Min Standing Workout with Dumbbells | UPPER BODY | ARMS, ABS and BACK

30 min · Medium · Dumbbell

Builds upper body strength and muscle endurance with a 30‑minute standing dumbbell routine.

30 Min Standing Dumbbell Superset | BACK Workout workout thumbnail

30 Min Standing Dumbbell Superset | BACK Workout

30 min · Medium · Dumbbell

Strengthens and tones the back and shoulders while improving posture and upper body endurance.

30 Min Sculpt and Tone Superset Dumbbell CHEST and TRICEPS Workout workout thumbnail

30 Min Sculpt and Tone Superset Dumbbell CHEST and TRICEPS Workout

30 min · Medium · Dumbbell

Builds strength and definition in the chest and triceps while sculpting and toning the upper body.

15 Min Better Posture, No Equipment BACK Workout workout thumbnail

15 Min Better Posture, No Equipment BACK Workout

15 min · Easy · No equipment

Improves posture by strengthening the upper back and shoulder muscles.

30 Min Standing Low Impact Dumbbell | ARMS Workout workout thumbnail

30 Min Standing Low Impact Dumbbell | ARMS Workout

30 min · Medium · Dumbbell

Builds upper‑body strength and improves posture while toning the arms and back.

10 Min Follow Along Mobility | SHOULDERS Workout workout thumbnail

10 Min Follow Along Mobility | SHOULDERS Workout

10 min · Easy · No equipment

Improves shoulder mobility and posture by opening the chest and strengthening the upper back.

30 Min Dumbbell Strength | UPPER BODY Workout workout thumbnail

30 Min Dumbbell Strength | UPPER BODY Workout

30 min · Medium · Dumbbell

Build upper body strength and improve posture.

10 Min QUICK Workout for Better Posture - No talking - Resistance Band workout thumbnail

10 Min QUICK Workout for Better Posture - No talking - Resistance Band

10 min · Easy · Band

Improves posture by opening tight chest muscles and strengthening upper back and shoulders

30 Min No Talking, Kettlebell | UPPER BODY Workout workout thumbnail

30 Min No Talking, Kettlebell | UPPER BODY Workout

30 min · Medium · Kettlebell

Build strength in shoulders, arms, chest, and back while improving core stability and posture.

30 Min Azure Program Day 2 Standing Dumbbell | UPPER BODY Workout workout thumbnail

30 Min Azure Program Day 2 Standing Dumbbell | UPPER BODY Workout

31 min · Medium · Dumbbell

Tone and strengthen your arms, shoulders, back, and chest with a low‑impact standing dumbbell routine.

20 Min No Equipment, Strength and Mobility for Better Posture | BACK Workout workout thumbnail

20 Min No Equipment, Strength and Mobility for Better Posture | BACK Workout

21 min · Easy · No equipment

Improves posture by strengthening the upper back and shoulders while increasing thoracic spine mobility

40 Min Follow Along Dumbbell Strength | BACK Workout workout thumbnail

40 Min Follow Along Dumbbell Strength | BACK Workout

40 min · Medium · Dumbbell

Builds a stronger, more defined back to improve posture and reduce tension.

40 Min Dumbbell Sculpt | UPPER BODY Workout workout thumbnail

40 Min Dumbbell Sculpt | UPPER BODY Workout

40 min · Medium · Dumbbell

Builds upper body strength and definition while engaging the core for stability.

20 Min Standing Dumbbell | UPPER BODY Workout workout thumbnail

20 Min Standing Dumbbell | UPPER BODY Workout

20 min · Easy · Dumbbell

Build upper body strength and improve posture through a quick standing dumbbell workout.

20 Min Dumbbell Strength | ABS and CHEST Workout workout thumbnail

20 Min Dumbbell Strength | ABS and CHEST Workout

19 min · Medium · Dumbbell

Build upper body strength and core stability in a quick 20-minute home workout.

30 Min UPPER BODY with Kettlebell - All Standing workout thumbnail

30 Min UPPER BODY with Kettlebell - All Standing

30 min · Medium · Kettlebell

Build strength and tone in arms, shoulders, back, and core using kettlebells.

30 Min Low Impact Resistance Band Spine Mobility | BACK Workout workout thumbnail

30 Min Low Impact Resistance Band Spine Mobility | BACK Workout

30 min · Medium · Band

Strengthen your back and improve spine mobility for better posture and daily movement.

40 Min No Talking, Dumbbell, UPPER BODY Workout workout thumbnail

40 Min No Talking, Dumbbell, UPPER BODY Workout

40 min · Medium · Dumbbell

Builds upper body strength and improves posture.

30 Min No Planks, Dumbbell and Resistance Band UPPER BODY Workout workout thumbnail

30 Min No Planks, Dumbbell and Resistance Band UPPER BODY Workout

31 min · Medium · Dumbbell, Band

Strengthens and tones arms, shoulders, and chest while avoiding wrist and shoulder strain.

40 Min Standing Dumbbell | UPPER BODY Workout workout thumbnail

40 Min Standing Dumbbell | UPPER BODY Workout

40 min · Medium · Dumbbell

Builds upper body strength, improves posture, and enhances functional movement.

15 Min Standing Dumbbell | UPPER BODY Workout workout thumbnail

15 Min Standing Dumbbell | UPPER BODY Workout

14 min · Medium · Dumbbell

Builds strength and definition in the upper body while improving endurance.

25 Min Kettlebell BACK Workout workout thumbnail

25 Min Kettlebell BACK Workout

25 min · Medium · Kettlebell

Builds back strength, improves posture, and enhances flexibility.

15 Min All Standing Dumbbell | UPPER BODY Workout workout thumbnail

15 Min All Standing Dumbbell | UPPER BODY Workout

15 min · Easy · Dumbbell

Strengthen and tone your biceps and triceps for stronger, more defined arms.

20 Min Standing Dumbbell | CORE Workout workout thumbnail

20 Min Standing Dumbbell | CORE Workout

21 min · Easy · Dumbbell

Builds arm strength and core stability while standing, improving posture and muscle endurance.

20 Min Mobility and Strength | BACK Workout workout thumbnail

20 Min Mobility and Strength | BACK Workout

23 min · Medium · No equipment

Improves mobility and strength in the back and shoulders, enhancing posture and reducing aches.

30 Min Abs and Dumbbell Strength | UPPER BODY Workout workout thumbnail

30 Min Abs and Dumbbell Strength | UPPER BODY Workout

30 min · Medium · Dumbbell

Build abs and upper body strength while improving overall fitness.

15 Min Dumbbell | CHEST Workout workout thumbnail

15 Min Dumbbell | CHEST Workout

15 min · Easy · Dumbbell

Builds upper body strength and tones chest and triceps in a short, efficient workout.

10 Min Standing Dumbbell | SHOULDERS Workout workout thumbnail

10 Min Standing Dumbbell | SHOULDERS Workout

10 min · Easy · Dumbbell

Builds shoulder strength, improves posture, and reduces injury risk.

15 Min Standing Dumbbell | ARMS Workout workout thumbnail

15 Min Standing Dumbbell | ARMS Workout

15 min · Easy · Dumbbell

Builds strength and definition in the arms, including shoulders, biceps, and triceps.

35 Min Arms and Back with Weights | CORE Workout workout thumbnail

35 Min Arms and Back with Weights | CORE Workout

35 min · Medium · Dumbbell, Kettlebell

This workout strengthens and tones the arms, core, and back while improving overall strength and endurance.

20 Min QUICK RESISTANCE BAND Workout for ARMS and BACK | All-Standing workout thumbnail

20 Min QUICK RESISTANCE BAND Workout for ARMS and BACK | All-Standing

23 min · Medium · Band

Build strength and tone the arms and back using resistance bands in a convenient all-standing routine.

30 Min UPPER BODY Metcon with Dumbbells workout thumbnail

30 Min UPPER BODY Metcon with Dumbbells

30 min · Medium · Dumbbell

Strengthens and tones upper body muscles effectively through a 30‑minute metabolic conditioning workout.

15 Min Standing BICEPS & TRICEPS Workout with Dumbbells workout thumbnail

15 Min Standing BICEPS & TRICEPS Workout with Dumbbells

15 min · Easy · Dumbbell

Strengthens and tones the upper arms, improving muscle definition and endurance.

25 Min Standing ARMS, SHOULDERS and BACK with Dumbbells | Cardio Workout workout thumbnail

25 Min Standing ARMS, SHOULDERS and BACK with Dumbbells | Cardio Workout

25 min · Medium · Dumbbell

Strengthens upper body muscles while providing a cardio calorie burn.

15 Min Standing SHOULDERS Workout with Dumbbells workout thumbnail

15 Min Standing SHOULDERS Workout with Dumbbells

15 min · Medium · Dumbbell

Sculpt and strengthen your shoulders while improving upper body strength and mobility.

20 Min Standing ARMS and ABS Workout | Upper body | With Dumbbells workout thumbnail

20 Min Standing ARMS and ABS Workout | Upper body | With Dumbbells

20 min · Easy · Dumbbell

A quick 20-minute standing routine that tones arms and abs using dumbbells for a balanced upper body and core workout.

30 Min Shoulder Crushing - Biceps Workout & Core Finisher workout thumbnail

30 Min Shoulder Crushing - Biceps Workout & Core Finisher

30 min · Medium · Dumbbell

Build stronger shoulders, biceps, and core for improved upper body strength and stability.

20 Min TABATA with Push-ups and Planks Workout workout thumbnail

20 Min TABATA with Push-ups and Planks Workout

20 min · Medium · No equipment

Boost core and upper body strength in a short, high‑intensity Tabata workout.

20 Min Standing ARMS, SHOULDERS and BACK Workout workout thumbnail

20 Min Standing ARMS, SHOULDERS and BACK Workout

20 min · Medium · Dumbbell

Sculpt and strengthen your upper body, targeting arms, shoulders, and back for toned muscles.

40 Min UPPER BODY Definition and CORE Workout with light dumbbells workout thumbnail

40 Min UPPER BODY Definition and CORE Workout with light dumbbells

40 min · Medium · Dumbbell

Build strength and definition in the upper body and core with light dumbbells.

20 Min Upper Body ISOMETRIC Workout | No repeats workout thumbnail

20 Min Upper Body ISOMETRIC Workout | No repeats

21 min · Medium · No equipment

Build upper body strength and endurance with bodyweight isometric exercises.

20 Min Standing ARMS and ABS Workout with Dumbbells workout thumbnail

20 Min Standing ARMS and ABS Workout with Dumbbells

20 min · Medium · Dumbbell

A quick, low‑impact standing routine that strengthens arms and core in just 20 minutes.

10 Minutes Standing Sculpted Shoulders: The Simple, Effective Workout You Need workout thumbnail

10 Minutes Standing Sculpted Shoulders: The Simple, Effective Workout You Need

10 min · Easy · Dumbbell

Sculpt and strengthen shoulders in just 10 minutes, improving mobility, strength, and flexibility.

20 Min Standing ARMS Workout: Fun and Exciting combos you can do with dumbbells workout thumbnail

20 Min Standing ARMS Workout: Fun and Exciting combos you can do with dumbbells

21 min · Easy · Dumbbell

Tones and strengthens the upper body and arms for balanced physique progress.

Tabata Core and Upper Body Focus | Low Impact | Floor exercises only | No Equipment workout thumbnail

Tabata Core and Upper Body Focus | Low Impact | Floor exercises only | No Equipment

15 min · Hard · No equipment

A high-intensity Tabata routine that builds core and upper body strength and endurance while being low-impact on knees and ankles.

How to Strengthen Your Back and Improve Posture | Great Routine for Back and Shoulders Pain Relief workout thumbnail

How to Strengthen Your Back and Improve Posture | Great Routine for Back and Shoulders Pain Relief

20 min · Medium · Band, Dumbbell

Strengthen back muscles and improve posture to reduce back and shoulder pain.

20 Minutes Standing ARM Workout | No push-ups | Upper body | With Dumbbells workout thumbnail

20 Minutes Standing ARM Workout | No push-ups | Upper body | With Dumbbells

20 min · Easy · Dumbbell

Tones and strengthens the arms and upper body for a balanced physique.

UPPER BODY Workout - ARMS, CHEST & BACK Definition - With Weights workout thumbnail

UPPER BODY Workout - ARMS, CHEST & BACK Definition - With Weights

22 min · Medium · Dumbbell

Builds muscle definition in the arms, chest, and back for a stronger, more toned upper body.

SPINE MOBILITY and BACK STRETCHING Routine workout thumbnail

SPINE MOBILITY and BACK STRETCHING Routine

21 min · Easy · No equipment

Improves thoracic mobility and reduces back pain.

Arms and Core Workout | No repeats | 16 Minutes workout thumbnail

Arms and Core Workout | No repeats | 16 Minutes

16 min · Medium · No equipment

Strengthens arms and core muscles for improved upper body endurance and stability.

Back Workout | Bodyweight only | No repeats workout thumbnail

Back Workout | Bodyweight only | No repeats

18 min · Medium · No equipment

Strengthens back muscles to improve posture and prevent injuries.

10 Minutes UPPER BODY WORKOUT workout thumbnail

10 Minutes UPPER BODY WORKOUT

10 min · Medium · Dumbbell, Band

Tone arms, back, and shoulders to build upper body strength and muscle definition.

12 Min BACK Workout for Strength and Better Posture | Resistance Band is optional workout thumbnail

12 Min BACK Workout for Strength and Better Posture | Resistance Band is optional

12 min · Medium · Band

Strengthening the back muscles helps reduce back pain and improve posture.

5 Min QUICK Workout with RESISTANCE BAND for ARMS, SHOULDERS and BACK | All Standing workout thumbnail

5 Min QUICK Workout with RESISTANCE BAND for ARMS, SHOULDERS and BACK | All Standing

5 min · Easy · Band

A quick, efficient resistance band routine that targets arms, shoulders, and back for a full upper-body burn.