Bands and Bells Back and Shoulders Workout V3 – Dumbbells and Resistance Bands

Version 3!

Train your back and shoulders with this strength workout using dumbbells and resistance bands.

Access, complete, and track this workout in our training app or with our downloadable Pdf.

This beginner-friendly workout is designed to help adults build foundational strength and stability in the upper body. You’ll work through three supersets combining dumbbell and resistance band exercises to target major back and shoulder muscles while keeping movements safe and controlled.

This workout can be done at home with a resistance band anchor and dumbbells, or in the gym if you prefer. Progress gradually by starting with lighter resistance and increasing weight over time as you build strength and confidence.

Focus: Back and shoulder strength and muscle definition

Workout Duration: ~30mins

Workouts: 1

Level: Beginner-Intermediate

Access Options:

• One-Time Purchase: 1-week app access
• Workout Library Membership: 4-weeks app access

Equipment Needed: Dumbbells & Resistance bands (w/ door anchor if doing this at home)

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Make a one-time purchase to access and track this workout through our training app or downloadable Pdf. Get unlimited access to our workout library with a Workout Library Membership. This is an on-demand workout that you can access and complete anytime.