{"id":713582,"date":"2026-07-27T13:04:12","date_gmt":"2026-07-27T13:04:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/713582\/"},"modified":"2026-07-27T13:04:12","modified_gmt":"2026-07-27T13:04:12","slug":"how-to-build-bigger-biceps-with-just-a-5kg-dumbbell-the-simple-4-move-method-that-works","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/713582\/","title":{"rendered":"How to Build Bigger Biceps with Just a 5kg Dumbbell \u2013\u00a0the Simple 4-Move Method That Works"},"content":{"rendered":"

You don’t need to lift heavy to build bigger arms<\/a>. According to longevity coach and home-training advocate Glenn Wilkinson<\/a>, a single 5kg dumbbell can be enough to leave your biceps burning \u2013 provided you use it the right way.<\/p>\n

In a recent Instagram video<\/a>, Wilkinson demonstrates a simple arm finisher built around four curl variations performed back-to-back with no rest. The result is 40 consecutive reps per arm, keeping the muscles under tension for long enough to deliver a serious pump<\/a>.<\/p>\n

‘I do 10 traditional curls with a 1:1 tempo,’ Wilkinson says. ‘Without rest, I go straight into 10 hammer curls. Without rest, I go into 10 cross-body curls. And the last 10, I go into what I would call a concentration curl.’<\/p>\n

For the final exercise, Wilkinson drops into a squat and braces his elbow against the inside of his knee to isolate the biceps and minimise momentum.<\/p>\n

Once all 40 reps are complete on one side, he repeats the sequence on the other arm before performing the entire circuit three times.<\/p>\n

‘I get a massive pump,’ he says. ‘Less is more when you’re trying to work the big guns.’<\/p>\n

The Workout <\/p>\n

Do 3 rounds<\/p>\n

The Bottom Line<\/p>\n

The workout is a good reminder that muscle growth isn’t determined by weight alone. Research<\/a> suggests hypertrophy<\/a> can be achieved using both heavy and relatively light loads, provided sets are performed close to muscular failure. By combining four different curl variations without putting the dumbbell down, Wilkinson increases fatigue, extends time under tension and challenges the biceps from slightly different angles \u2013 all while using a weight most people already have at home. <\/p>\n

If you’re short on equipment, or simply want to finish an upper-body workout with an extra hit for your arms, it’s a simple routine worth trying. Just don’t be surprised if 5kg suddenly feels a whole lot heavier.<\/p>\n

\"kori<\/a><\/p>\n

If there\u2019s one thing Kori Sampson knows, it\u2019s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in \u2013 all while improving your muscle-to-fat ratio.<\/p>\n

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here<\/a> to get 14 days of free access to the plan via the Men\u2019s Health app.<\/p>\n