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.
Joy2Move workout collection
Upper-Body Workouts at Home
Strengthen your arms, shoulders, chest, back, and core with targeted upper-body workouts for home training.
57 workouts available
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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
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
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
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
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
15 min · Easy · No equipment
Improves posture by strengthening the upper back and shoulder muscles.
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
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
30 min · Medium · Dumbbell
Build upper body strength and improve posture.
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
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
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
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
40 min · Medium · Dumbbell
Builds a stronger, more defined back to improve posture and reduce tension.
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
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
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
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
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
40 min · Medium · Dumbbell
Builds upper body strength and improves posture.
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
40 min · Medium · Dumbbell
Builds upper body strength, improves posture, and enhances functional movement.
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
25 min · Medium · Kettlebell
Builds back strength, improves posture, and enhances flexibility.
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 ARMS and CORE Workout with Dumbbells
21 min · Easy · Dumbbell
Builds arm strength and core stability while standing, improving posture and muscle endurance.
20 Min BACK and SHOULDERS Mobility and Strength Workout
23 min · Medium · No equipment
Improves mobility and strength in the back and shoulders, enhancing posture and reducing aches.
30 Min ABS and UPPER BODY Workout with Dumbbells
30 min · Medium · Dumbbell
Build abs and upper body strength while improving overall fitness.
15 Min CHEST and TRICEPS Workout with Dumbbells
15 min · Easy · Dumbbell
Builds upper body strength and tones chest and triceps in a short, efficient workout.
10 Min Standing Shoulders Workout with Dumbbells at Home
10 min · Easy · Dumbbell
Builds shoulder strength, improves posture, and reduces injury risk.
15 Min Standing Arms Workout for Shoulders, Biceps and Triceps with Dumbbells
15 min · Easy · Dumbbell
Builds strength and definition in the arms, including shoulders, biceps, and triceps.
35 Min ARMS, CORE and BACK Workout with Weights
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
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
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
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
25 min · Medium · Dumbbell
Strengthens upper body muscles while providing a cardio calorie burn.
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
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
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
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
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
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
21 min · Medium · No equipment
Build upper body strength and endurance with bodyweight isometric exercises.
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
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
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
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
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
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
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
21 min · Easy · No equipment
Improves thoracic mobility and reduces back pain.
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
18 min · Medium · No equipment
Strengthens back muscles to improve posture and prevent injuries.
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
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
5 min · Easy · Band
A quick, efficient resistance band routine that targets arms, shoulders, and back for a full upper-body burn.