15 MINUTE ARM WORKOUT (DUMBBELLS ONLY)
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- čas přidán 17. 09. 2020
- Get ready for one of the best Home Arm Workouts of your LIFE! Let's do this! A dumbbell only arm workout that you can do from the comfort of your own home! This workout is perfect to grow your biceps, forearms and triceps!
This video is full length which means you can just follow along with whatever I'm doing. If you need extra rest, just pause the video. If you don't need a rest - watch it the whole way through.
You can hit this home workout 1-2 x per week - and if you wanted to keep active on your other days - be sure to check out my other workouts!
Outfit in this video is from Gymshark.
Be A Visionary: gym.sh/Shop-Fraser2
👉Coaching Programs: www.fraserwilsonfitness.com
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👉Clothes by Gymshark: gym.sh/Shop-Fraser2
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Music:
Ship Wrek, Zookeepers & Trauzers - Vessel [NCS Release]:
• Ship Wrek, Zookeepers ...
Heuse & Zeus x Crona - Pill (feat. Emma Sameth) [NCS Release]:
• Heuse & Zeus x Crona -... - Zábava
After doing this for about 3 weeks, I turned my tiny triceps into something useable.... today was the first day I could do the diamond pushups and I can’t express my happiness right now
How much in a week did you do it?
@@martijn2482 basically other day bro
@@avineshbahadursingh7098 thx mate
How much weight did you use?
@@davorangelov424 for triceps I did 7.5kgs, the bicep stuff was 12.5 kgs
Can we all just appreciate that this video jumps right in to the workout to follow along without 5 minutes of talking and ads/plugs 👌
Fr that’s why I only use Fraser Wilson videos
But why so many rests
@@sonofmelon4160 To keep up strong. If you energy is drained it’s a resistant workout not strength.
My exact thoughts♡
Fraser doesn't need to talk ads, ads already talk about Fraser
0:10 Dumbbell Curls
1:12 Hammer Curls
2:40 DB Drag Curls
3:41 Overhead Extension
5:11 Tricep Presses
6:12 Zerker Curls
7:13 Peak Contractors
8:10 DB Kickbacks
9:11 Dumbell Hammers
10:11 DB Rotations
11:11 Diamond Push Up
12:10 Forearm Presses
13:12 Lying Extensions
14:10 Concentration Curls
Thanks
GOAT
These comments always deserve the likes
Thank you legend
Goat
CZcamsrs take note...This is how you make a workout video. No talking, no selling, no time wasted, just straight into the action.
The videos are easy to follow with perfect camera angles and clear on screen visuals.
Thanks for putting this content out there! Your videos are now part of my daily routine.
FACTS!!!
Amen!
How to make ANY video.
First time on your channel. I greatly appreciate how you just jumped right in. No bullshit.
Same. That’s why I stayed.
Hes got alot of great content. one of the best on CZcams in my opinion
Thats a very good thing. Im in that zone too
Ikr
Sus
I did this with 5 pound dumbells after a tough day at work and a headache. Pretty proud of myself for these kinds of small wins! Im happy ❤
Keep going brother you got this
Good job
Keep at it !
I am 70, small wins for 32 years have had to go lighter with dumbbells but every other day another small win .Dumbbell weight does not matter , use the weight that suits you.
Did you do it daily or you took rest days
Been doing this for a week now and already feel stronger. I'm trying to build up enough strength to be able to do a full proper pull up. I'm sick of being bullied for being small and skinny but since I can't change my height I decided to change my strength
Keep going and I bet in another week and a half you'll be set
whats ur progress bro
@@vaishnavvinod321 I'm feeling stronger and I can now almost fully complete a pull up
@@vexrow1993 dayum. Noice. Keep grinding bro
@@vexrow1993 I’m glad to hear that :)) keep grinding bro
My favorite part is when I don’t realize it’s over and he starts clapping for me
69
Same lol
Lol
Same
LOOOOOL
For those saying they don’t see muscle growth after doing these workouts a few times, it’s okay! You’re building up your strength first , that cames before any sign of muscle growth . Keep going 🤞🏾
and you need to eat alot healthy tho
@@karensrapian and get enough sleep
I really appreciate you saying that! Because to me my arms look scrawny still…I keep forgetting that I just started a workout regimes 3 weeks ago and have only been doing arms once a week. Going to up it twice a week now since I do feel more strength! You’re so right. Thanks for the motivating message
💪🏼✨💓
@@cristinatrujillo6810 how’s it going g?
And also you need to be eating a lot of protein. Try eating 1g of protein per pound. So if you weigh 150 you should be eating 150g of protein per day for effective muscle growth💪🏼
I love how the most replayed part of the video is the beginning, that’s how you know we have some true men and women here 💪💪💪
How many reps or is it just 1 set
Every time I start the video it starts at the very end so I have to restart it 🙃 (I use it multiple times weekly)
I feel so happy when he claps at us in the end, I feel like finally someone is proud of me, thanks for saving me Fraser
This workout is awesome cause I don’t get bored lol
I just found this workout too like 10 minutes ago lol
Damn nice to see you here, lol.
You here too nice!
Oh sick. I just wanna get some gains
Same
whoever completed the workout gang 👍🏼
@Chernobyl Gaming how is it going for you
lucas kjølby I’ve been doing dis for 1 month it been great I look amazing 💪🏽
@Chernobyl Gaming Every day, no rest days? ... you need to rest for good gains!
@@--Harley is this one good workout i am doing this from months feel good have good rest in between i wanted to ask does this one work good for you
Yur
been doing this for 6mo right now. from monday to saturday. sunday resting. once a day. start with 7kg and now I am doing them with 13+kg. it requires patience. recently decided to do this twice a day.
first round before lunch and second round before dinner. it pays off. just be patient. don't overload. keep it simple and easy. results will come. make sure to get enough proteins, creatine and such. don't forget the carbs or you will struggle :) awesome video, epic job Wilson =)
Mines a VERY similar story to yours! Im up to 15kgs now and just switched to doing it twice every other day and his leg blast video on the other days. Did this as read best results need that rest period so alternating upper body then lower??
Been doing this for 3 months and it's helped my arms a lot. With a mix of exercise with 1-2 rest days, a lot of meat and protein shakes, I feel much much stronger. I'm a skinny, small guy so finally being able to put on muscle feels so good.
are you buff from 3 months of doing this? also how much the dumbells weigh? proud of you Joey.
Ok, started this today. I’m 343 lbs and I sit behind a computer at home for work 10 hours a day. Decided to start doing your workouts on my 15 minute break. I feel good and tight. Just started with 10 lbs. that sucks but it’s a start. Great video and thx.
Keep working at it. Dedication is important. You’ve got this 👍🏻
Keep it up brother
good job man youll lose it fast
Lets go broo!!!
Keep it up and good luck never give up
Remember, physical results won’t come immediately but you’re getting stronger each time and before you know it it’ll pay off. Just make sure you’re getting enough protein for the day and getting better each time. Good luck
Thanks beo
Thanks man!
Probably a silly question... But do you need to eat the right amount of protein each day or only on days you workout?
@@Ghost.Hellbound your body needs protein everyday to recover the muscle and keep it growing. So u probably need protein every other day but on ur workout day increase the amount of protein a bit. So tge muscle will recover.
@@laithtamim4615 ah okay! Thank you so much for responding, really appreciate it :')
Just want to say, you are my inspiration. Thankyou for all of the videos. I really appreciate you. You are the reason why I'm so much healthy/fit right now.
I started with 2lbs, and after 1 workout i decided to move to 5 pounds. After a few workouts, i decided to move to 10lbs because 5lbs wasn't doing much anymore. The progress over a few weeks is amazing.
This workout its actually INSANE, been doing this for about 2 week or more, 4-5 times a week, lost bit weight and seen visible muscle improvement, been eating well and do some cardio and its great for building muscle and lost weight.
Same here....Doing 20 min cardio in the morning and doin this arm work out in the evening.....Also his abs work outs were good too....All we need is a dumbbells...lol....I love dumbbells btw
Is there a minimum weight for dumbbells?
@@rainielleventura7739 i'm pretty sure you could grab a can of beans and start there
@rainielleventura7739 lighter weights, and just lifting them lots, will cause muscle growth.
Very heavy weights, and lifting them a bit, will give you more strength.
I hope this helps.
@@sasiembolo1789 😊
I love this. He does the entire set instead of explaining for 3 seconds and then showing the next set. Subscribed.
Me too brother
Today I feel sick, but I never skipped training since I started, so still doing it. Today is also my 8th month in, I started with 7.5kg dumbbells and I really struggled with it at first, it took me 45 mins to finish the workout. I do this workout every 3rd day, since then I'm working with 12.5kg dumbbells and planning to switch to 15kg next month. As for the results; my arm muscles grew about 15% since and I feel much stronger.
How many times do you do it per week?
@@kamikaz4560 every 3rd day, independently from what day is it on the week. So 2 days of rest for the muscles, then next day I train.
When I started, in the first month I did it every single day, but then I read, that too much training wont let your muscles grow much, because they grow as they regenerate, so I switched to every 3rd day routine.
Thank you so much for this workout! Ever since school started, its been much harder to find time to workout, and with this exercise, not only is it quick, but you can feel its effectiveness, especially without taking extra breaks. You're awesome man!
I'm a rather skinny fella started of doing 15 lbs db, now 4 months later I have doubled the weight and my once small arms have grown to something respectable, thank you.
And where are you now? I am really curious.
I tried this for literally a few days and am already seeing a lot of improvement. The very first day my arms felt like they would fall off. But it was worth it!!
UPDATE: One month in, I could not exercise every day due to my college exams but I have started a routine again, never felt better about myself! To those asking if this shows results, then ABSOLUTELY YES!! Combine a healthy diet and boom! you are as fit as an ox!
Should I do all of these workouts or a couple?
@@richardadesida5257 all
@@leroyengels9597 I can do all the dumbbell excersises but the fore arm press is too much for me. Will my progress be affected if I skip it or should I try to do the excersise everyday w limited results
@@richardadesida5257 Do everything, it really works!! Even if you cannot do as much reps as shown in the video, do as much as you can! Every rep counts
@@dvvtries493 even I cannot do the forearm press, i skip it and do the rest as much as I can
This workout has done wonders for my upper body strength, I don’t even have to do it every day but I notice less flab, more strength and better muscle tone.
me too brother just please tell me my height will stop growing if i just lifeted 2kg dumbells i want 6'2 height current 5'2
@@YorkieYT_height is genetics
@@YorkieYT_I'm pretty sure height depends on genetics, sleep quality and healthy diet
I normally hate doing arms, but this video got me in love with arm workouts. I do this at home & the gym. I appreciate your channel! Best arm workout I've come across.🙂
I have to say the great thing about this workout is that just when you feel you can't go on anymore and have to quit, it gets switched up and you keep going. Suddenly it's all over and you feel great.
Don't see you with shirt often 😁 Amazing workout!
Reading your comment inspired me to check out your channel. You have made a remarkable transformation and have a very interesting channel. I subscribed and encourage others to check out your channel.....:+))
Robert Archer indeed I also subscribed
How do you always get to the top
Mark Willmore Fitness good for u
How much are you meant to lift for this
For over 2 years, I was doing my own workout. If u can believe me, this is the first time when I'm searching for workouts on youtube, because I lost motivation. Now I'm doing this.
I’ve currently been doing this workout every day for the past week, can say I’ve had some great results so far: #1 i wake up everyday and do this, it makes me feel genuinely good to do this. I normally have calculus every other morning and this workout gives me a feeling of accomplishment walking into calc and makes it 10x better. #2: I feel like i’ve lost a little weight, ever since soccer for me ended and it feels like i never workout outside anymore cause it’s cold but with this I can easily workout and it makes me feel like the post soccer belly fat is going to my arms from my belly. #3 I just already see improvement, I only lift 15 pound dumbbells and I went from struggling on 5 push-ups to being able to 10 no swear in a few days (that’s major improvement in my opinion)
keep going
Very good job stay dedicated but training everyday isn't optimum muscles need time to grow
well done bro!
You should not work out the same muscles every day. That's overtraining and will actually stop your muscles from growing.
Arms should be 3 times per week max. Your arms need at least a day off to recover.
Build yourself a workout program from his videos and target different muscles every day.
@@bluebull399 I will thanks man 👍
Your workouts and advices have led to the most effective exercises I have ever done (and most excruciating), and results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of yours for all these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from site Next Level Diet, and without additional supplements needed, my muscles started to grow massively over the last two months. Thank you Fraser for all the work you have done over the years.
Did u get bigger arms by the exercise?
Bro, ain't no one gonna read that whole comment 💀
@@humairaruby2306 Yeah, the comment said he did
@@bigchungus5435 I just finished reading it 😂
@@bigchungus5435 I read it
Just started doing these workouts 1-2 times every day. I’m tired of constantly getting bullied for being too skinny and barley able to do ten push ups. This really helps hopefully I make progress over time
Good luck bro, keep it up 💪
Don't worry my man. I'm lucky if I can do 5 push ups.
keep grinding my guy. Good luck!👍
don't give up g
Keep going bro we all been there at some point in life, just about started getting in shape hopefully same for you :)
so i've been doing this workout for 2 weeks(twice a week) i'm seeing progress.
Huge thanks man
I couldn't even do the full push up set at first, now i can...
Not as low as you do but the fact i can complete the set without panting shows improvement.
Thanks you for this amazing video !
It'd be nice to have a "Coming up next: " to get ready :p
Agreed!
Don't get ready... stay ready 🎭
Watch the vid first then memorize what comes next it’s not hard lol
Finally a video where the guy gets straight to the point rather than giving me a lecture about what I’ve been doing wrong. 2 months into this I’ve been able to increase the dumbbells by a lot, feel much stronger and lost some weight too by adding good bit of running.
How many sets should i do
@@navaneedcr7650 3
I just tried it and it's very much hardcore and much needed!
I don't leave comments all that often but I've been doing this workout for a couple months now and some pretty cool changes have occurred!
I've gone up two sets of weights, only at 5kg at the moment but that's more than I started with. I remember how difficult 3kg weights were for the longest time so thrilled to have gone up.
My muscles aren't overly visible but I can see movement when I flex now which is more than I ever thought would happen.
I'm able to lift heavier things without as much difficulty now too.
So too anyone just starting out, persistence is key and hard work will pay off. I'm still beginning my fitness journey but I'm already feeling healthier. Thanks for the video and we got this guys!
Thank you Fraser I’m handicapped. I am trying to get my arms and legs stronger. I follow your arm program adapted to my situation right now and it is making a difference. Much love from me to you. ❤️❤️
Best I’ve found, no BS just straight into it. Would love a video on forearms and shoulders. Use the videos daily. Thanks man!
easy and simple , my new arm day routine. staying committed from now on , no more excuses. 💪🏻
Doing this for fully 10 days My muscles before were so bad but now I can see so much improvement like it’s so much good workout thank you
I have just started lifting weights. 10 minutes is just what I need, no talk talk talk! meaning business, achievable, enough rest, not intimidating. With you I feel it is possible! Thank you so much! keep it up!
It's been a while. How's your progress?
Ive been on a weight loss journey for over a year now. Im 102 ibs down, and now im trying to build up muscle, but I work full time and Im a student. I love your workouts man! Help me stay on track and save me time!!
Me too
Woah congrats bro that’s amazing keep going we all support you!💪🔥
Good for you just remember to stay consistent and give it your all... when your mind tells you to quit you could probably do a lot more just get that mamba mentality RIP KOBE ✊💪
Good looks man keep it up
Thank you for this! Just starting my weight loss journey and this is something I can do at home.
I'm not gonna lie, I'm gonna watch this video so many times Doing this challenge many times as I can. Until I can master it like you. I'm a truck driver working out in the back of my truck a little bit of space I have I can do this not gonna lie. It's gonna take me some practice to get it to do it. The right way, thank you
Yeahhhh finally, i wait this for a looong time
sameeeeeee!
@@FraserWilsonFit thx sir u help me a lot love from India
guys whenever i do dumbell workout after some reps my left arms gives up but right arms keeps going on . what should i do
@@FraserWilsonFit Are we supposed to do 3 sets of these?
What I like about this is that theres 30 seconds interval so that you can relax your arms and avoid getting cramps. It's amazing and I'll definitely recommend this workout to anyone.
I think it’s is too much rest.
@@Steelersop Same. The 30 seconds feel delaying to me, but it is good to have breaks inbetween to avoid cramps and tension.
@@monet4143 do the sets until failure you’ll be wanting to rest lmao
@@Steelersop The reason he is having 30 second rests is that you should actually be doing multiple sets of each, for example, with the dumbbell exercises you'd normally be doing say 3 sets of 10-15 each, for each one. But to make the video quicker he only did 1 set for each :)
@@MarpyPlarpy did I just waste a month on this doing it wrong 💀
Day 2 of me committing to working on my arm strength, thought this looked like a great first workout to do with equipment and it was! Thanks for the great vid!
New subbie. My arms are burning. Thanks Fraser. 👏🏾👏🏾👏🏾👏🏾
Been doing this workout for 3 weeks I’m 18 years old and weigh 60 kilograms. I see some insane improvement my triceps are doubled already. Can’t wait to see myself in 3 months!
Great to hear!
How many times do u do this work out a week
@@eduardomoralesjr5659 dont do it everyday maybe like 4 to 3 times
@@walisayed42 why not everyday
@@jayden-ev7ur because your muscles need time to rest and if you do it everyday then you won’t see as much improvement, if you do it 3-4 times a week it’s better
hey fraser been doing your workouts for a month and have watched most of you videos i am working really hard to play cricket for australia and i used to be fat now i am 2 centimetres of a flat waist i will remember you and keep on doing you workouts when i get there
Getting back into regular exercise after an injury, this routine is fantastic and feels amazing afterwards.
Your workouts and wrestling practice help me a lot. Thanks man respect to you
These workout videos of his actually work insanely well. As someone who has tried a lot of things like this to try and grow my arms I can tell you that I started seeing growth in like the first 2 to 3 days of doing this. Seriously thank you!
you kicked my ass bro 😅 new sub 🙏🏻
why tf you here lol
@@Bacon-qf4ql what do you mean why arnt people here is what we should be wondering if he is he that is good
@@justsomeguy4580 ratio
@@ysff0710 L
Hygiëne
I found this a few days ago, I was diagnosed with Sero Positive RA 7 years ago and it's been kicking my ass, been on Chemo and Biological drugs for years and have become immobile, I decided enough was enough, this workout is kicking my ass and I couldn't be happier, now at least my pain has purpose!!
Lessss gooo!!!! 💪
Why are you taking drugs
Shame on you
@@Yan_Yan209 They're called treatments lol, have a nice day.
@@ajhowell3795 oh sorry. Nvm
Absolute king this hit every section of my arm perfectly
Working out with you is fun! Thank you for making this straight forward and timed! Great for whenever I can’t get to the gym.
I appreciate how he makes his videos straight to the point but also have no issues with him doing short intros too.
Bene doing these workouts for about 2 weeks and already my body had changed more then when I was going to the gym !!!
Your claps at the end really gave me more confidence to come back and do it again! Thx Bro!
I dropped my water bottle carrying it from the fridge to my room...and now you want me to put weights above my head???
😂
Lmao condolences to ur family in advance
its been 4 weeks you good?
@@ryang9243 Looks like it fell on his head
u still alive??
I really like your smile at the end of the video, it really motivates me and keeps me going. Good luck to everyone else working out after watching this vid. Cheers!
What I love is that you only do a particular set once! Keeps the body guessing and me not bored of repetition! Which I clearly struggle with rputine
As a trans dude who’s never lifted before, this workout has been really great and i’ve been able to grow my arms a bit ! atp i can only manage 5lb weights but i’m making progress regardless 💪. feels good :)
keep up the good work bro
Thanks for this workout Fraser. I hope I will lose some fat and get muscle before summer. I am doing a lot of workouts recently and I think I am eating properly. Ever since I got plan from Next Level Diet I am losing on weight and mostly fat as I can see.
That's great man. I wonder if you could share it with us?
How is it going
@@jacobramirez4894 Going great, lost 11 lbs last month
@@rasalresid9147 awesome
soo what's the status? :)
I know someone out there is finding it hard to keep going but don’t worry pick those bells up and do it. I believe in you ❤️🔥
Yeahh
Wow great workout I was on pause for 4 years, feels good getting back working out
Thank you for keeping it simple yet ridiculously effective. I am getting compliments on my arms. Thanks again Mr. Coach!
I can feel this in my arms on my first try.
Subbed for making a to-the-point video I can put on a home workout playlist
Great video!
Imma try this for sure my next upper body day!!
I’m 12 years old and I don’t have dumbbells so I used laundry detergent bottles (they were pretty heavy after a while of lifting) this was a great workout might do this every day🙂
keep it up man!! most 12 year olds would not do these things 🤝
@@j3sh4a thanks man👍
I am 14, been doing this for 2 weeks, with dumbbells I can already see progression keep it up man
@@fr0z3n28 how often a week do you do it
@@noahgomes9562 I try to do it everyday but sometimes like 5 times a week
Just found this workout video a few days ago, I'm seeing progress each day I come back to this video. I feel comfortable with the 30 second workouts and 30 second breaks. The workouts are just right for me at least. Thanks for the help.
Love how u get straight to the point bro appreciate it ❤️💪🏽
Literally my favourite workout video
My body: why is this so easy
My brain: it’s because your doing it wrong 😑
more weight
More weight + Make sure ur form is proper
Ive been waiting for a workout like this for a long time!
What a LEGEND 💪🏻🔥
Exactly what I needed! Thanks for a great workout. It was over before I knew it, but really challenging and enjoyable while it lasted.
thank you so much. i have just finish the whole work out with you.😍
Guys this workout is insane , been doing it for 4 months and wow my arms never been this huge!
Thx to you buddy!
Fr?
@@joeyabuki2761 yes fr
how heavy are your weights?
How often do you do them a week?
I’ve been doing it for 3 weeks, and my arms have grown quite a bit.
After 2 weeks I can now finish the whole video!!! Thanks to to this channel I didn't finish 2020 without working out 😅
This workout works and i saw improvement within 2 weeks. i don't do the pushups they're very hard for me.
Same pushups killin me😭
was wondering if it would still work if I cant do the push ups🤣
I've been NEEDING this the whole time I've been subscribed to Fraser. Can I have your workout playlist?? Thank you!!
HouseOfFraser on spotify :)
Highly recommended. It gives me a strong sour feeling similar to that gained in the gym!
Thank you I can’t go gym right. Now and this video is so helpful!
YOU are wonderful. Done this workout with you a few times now. 😊 thankyou so much x
Just wanted to say it has been hard for me to get back into working out. I came across your videos. I started with this video last week and will be adding more to my workout routine. Love this video! Thank you!
Man this one of my fav workouts for arms. I feel the burn for sure
Just came across this. First time fitness goal rookie here, this routine is now my daily routine. Excellent content. Can't wait to incorporate more of your routines into my day and week.
Any updates?
Just did my first one today. I've set myself an alarm, to do this at least 3 days a week, every Tuesday, Thursday and Saturday. Thank you for the great video.
I followed throughout the work out this morning on my tv, very good workout. I appreciate you just showing us how it’s done and note giving us a bunch of bs like these other dudes do. Thank ya
Bro, you just earned another subscriber. What I like the most is the simplicity. No bla bla bla wanting to be a supertuber. It is like being at the gym. No talk, just rip. And it does the timing, rest and freaking music too.
Thanks. Didn't feel like thinking about arm workout for today. Good burn
Just got back into working out after years. This video was great. Got through them all except the push-ups. 😂
Thank you so much fella.
This has been a huge help. I currently can’t get past the diamonds, but this makes it pretty easy to work out for at least 10 mins of my day. I’m starting out at 3 lbs (sucks, I know,) but I’m going to keep coming back here to make some progress.
hey man its been 5 months. How is it going now?? What are you using now?
@@insert_name1407 using 10lbs now, doing a lot of manual labor with wood now as well so my arm strength has increased a lot, thank you friend :)
@@snuykei keep it going man thats very good to see 💪🏽💪🏽
how is it going now?
@@snuykei How is it now?
Great video! I cant wait to incorporate some of these exercises into my own routine 💪
Omg I love you this is a great video straight to the point I hope you do more like for abs, chest, legs etc