by Fraser Wilson



Get ready for one of the best Home Upper Body Workouts of your LIFE! Let’s do this! A dumbbell only upper body workout that you can do from the comfort of your own home! This workout is perfect to grow your biceps, forearms, back, chest, shoulders 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: https://gym.sh/Shop-Fraser2

👉Coaching Programs: https://www.fraserwilsonfitness.com
👉Subscribe: (https://goo.gl/84uFTA)
👉Clothes by Gymshark: https://gym.sh/Shop-Fraser2

Instagram: https://www.instagram.com/FraserWilsonFit/
Facebook: https://facebook.com/FraserWilsonFit/
Snapchat: FraserWilsonFit

Ship Wrek, Zookeepers & Trauzers – Vessel [NCS Release]:

Mangoo – Happi (ft. bby ivy) [NCS Release]:

Heuse & Zeus x Crona – Pill (feat. Emma Sameth) [NCS Release]:

Chris Coral feat. AdamAlexander – Lies (Killrude Remix):

Diamond Eyes – 23 [NCS Release]:

Warriyo – Mortals (feat. Laura Brehm) [NCS Release]:


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  1. Juan Barron

    Extraordinary rutina 💥 💪👍

  2. Smiljkovic

    Is that literally enough daily workout? Just ask experts.

  3. Smiljkovic

    I started last month with dumbbells working 3x weekly following this video as beginner.

    I still use 6kg of each adjustable dumbell. When I need to add weight on dumbells (max 15 kg)?

  4. Michael Mesirow

    Good morning fellows. Hive mind…I’m using 10lb (I’m in the US) weights. I feel I can go up in weight. What weight are you using? I don’t have adjustable. Keep up the great work. Thank you Fraser

  5. jianizzle drizzle

    Atlast a video with workout i dont like those video full of talking making the video about their life

  6. Juergen Heberling

    i like this workout, but it would be nice to know what the upcoming set is with a demo of the moves that would also allow me to change weights if needed

  7. Max Voykin

    This is absolutely killer, in the best way 💪

  8. Guessttyy gaming

    He disappeared from the internet

  9. Kobe Young

    Not dumbell only tho

  10. Cee-T-V

    Had me on the floor at the end 💪🏼

  11. Sai Shankar

    This video is so great 🔥

  12. Ayethazin Min

    If their is a “ channel nightmare” I’m sure pewdiepie will be in the role of Gordon Ramsey

  13. Karanveer Singh

    Ur the legend sir hats off to you 🔥🔥🔥

  14. Ayim Sepang

    My weight from 47kg and know is 54kg in 3month. tq for your workout sir.

  15. MirrorForce

    Thank you fraser for this super set and for the massive amount of consideration to take rest between . I can feel the soreness on my arms and shoulders most esp which i love to workout most

  16. In It To Spin It

    I really love your workouts, I do them 3 or 4 times a week. My only complaint is the music is the same for the 10 minute arm, 20 minute total body and this 20 minute upper body.
    I cant get the songs out of my head and I just wish there were different songs for each video. I really love the timer and how easy you make it for me to follow along.
    I am often wondering what are you listening to in your head phones? Obviously it's not the same music we have to listen to while we follow along.

  17. Justin Billings

    I can get cut just with dumbbells. Thanks for the videos man.

  18. Corey F

    Way too many 30 second breaks.. makes this 20 min video feel like 40

  19. kaan kilinc

    Does this workout effects my chest too?

  20. Jesus o

    i’ve been doing this for abt 3 months and i’ve noticed a huge change in my upper body espically arms, as a skinny guy this feels so rewarding TY for this bro

  21. Herschul

    This was the best upper body workout which I have came accross! Sir you're a legend.

  22. MooD FouL

    Fraser???? U are a F***ING BEAST Bro….Im following you and yo workout with 35 pound dumbbells & damn near DIED…lol..😂….U a MONSTER……When I grow up??? I wanna be JUST LIKE U…..💪😌

  23. Ali Shamas

    Way too many rests and water breaks


    I did not know how to do many of them

  25. Justin Notino


    Along with healthy changes to my diet, I have been using your 15-20 minute workout videos 4x a week plus some cardio for about 9 months.

    I have lost 55lbs and I am in the best shape of my life! My mental health also improved dramatically!

    Thank you for these videos, they have meant the world to me and so many others

  26. Marcus Folkes

    Can dumbbells only build muscle?

  27. roberto castro

    In the editing you should add which muscle group the motion targets

  28. James Elliott

    What adjustable dumbells are those? I saw some for almost $400. Then I see some on amazon for less than $100. Do you have brand recommendations?

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