Join the weight loss challenge: https://briansyuki.com/

Upper body strength is critical because it opens doors to extremely rewarding exercises like burpees, push ups, and the mighty pull ups.
You don't have to exercise for hours if you're doing the exercises mentioned above. A few reps of each will keep you in the best shape of your life.
I used 7.5kg dumbbells. Use weight that is ideal for your strength level.
Enjoy the standing upper body workout with dumbbells.