Build bigger arms with this 15-minute dumbbell routine

The short, intense workout develops functional muscle, training your forearms, triceps, and biceps

Man exercising with dumbbells
(Image credit: Getty Images)

For many people, building arm muscle is one of the key goals of any training program. If you're short on time, this 15-minute dumbbell workout will help you train intensely around your schedule. 

You'll need a set of the best adjustable dumbbells, but these flexible space-saving weights are an excellent addition to any home gym. They're adaptable, so you can quickly switch loads for specific moves.

This short routine comes from fitness YouTuber Fraser Wilson. He's known for quick, intense workouts designed to blast fat and build muscle. Importantly, you can follow along to perfect your form. 

In less than a quarter of an hour, you'll fit in 14 moves designed to work your forearms, triceps, and biceps. This is important not just for the visual effect but also for developing functional arm muscle. 

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This pair of dumbbells come with a hexagonal design to stop them rolling away during workouts. Each dumbbell weighs 15lbs and comes with an ergonomic, comfortable handle. Save $28 on these muscle-building essentials. 

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These professional-looking dumbbells come with a quick adjustment dial, so you can easily move between a 10lbs load and the highest 55lbs setting. Save an impressive $138 right now on these customizable weights.

Watch Fraser Wilson's 15-minute dumbbell workout

It's a varied and intense workout designed to help you fit strength training into your busy day. To get through the routine, you'll do each move for 30 seconds with 30 seconds of rest before the next one. 

If you're new to this style of resistance training or returning to it after a break, you'll probably feel the effects of delayed onset muscle soreness (DOMS). Fortunately, there are ways to aid DOMS recovery

Even with these tips, it's still important to rest your muscles between workouts. Wilson suggests using this routine up to twice a week, but you can stay active and work alternative areas throughout the week. 

The best workouts for abs are a great option for the between days, as the moves are designed to build core strength. Six-pack abs are visually appealing, but this mid-body muscle plays other vital roles. 

Your core plays a crucial role in stability and injury prevention, both of which are important during any dumbbell workout. It also promotes good circulation, which aids post-workout muscle recovery. 

Alternatively, you could pick up one of the best kettlebells. These off-center weights are an excellent way to improve stability, work your core, but also develop arm muscle. 

Moving the weight around gets your heart rate up, so it's a great way to burn fat and lose weight. If you couple this kettlebell HIIT with Wilson's dumbbell routine, you'll be on the path to lean muscle in no time. 

James Frew
James Frew

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2013 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.