Let's be honest; Big, bulging biceps aren't going out of style anytime soon. Ever wondered how to measure your average bicep size? Well, you are at the right place; In this post, we'll cover biceps anatomy, average size (for men and women), and tips for building the 15-, 16-, 17-, 18-, or 19-inch arms you're working on. We also provide you with a sample biceps workout that is sure to give you a huge pump!
Anatomy of the Biceps Brachii
Before we delve into the average bicep size and growth of those arms, let's briefly cover the anatomy of the bicep and how it works. Knowing this, you can target the biceps more effectively, allowing you to build 15, 17 or even 19 inches of biceps.
Here is a quick bicep analysis:
The biceps consists of two heads; long and short head. The name biceps comes from Latin and means "two-headed muscle". The biceps sit in front of the arm opposite the triceps.
long head:long headThe biceps is the larger of the two heads and helps form the top of the biceps. The long head begins at the supraglenoid tubercle (small bulge in the glenoid fossa near the coracoid process) of the scapula and then converges with the small head of the biceps. This mass then crosses the elbow joint and connects to the radius via the biceps tendon.
short head:short headof the biceps is shorter than the long head, but adds width to the biceps; You can think of it as the base for the summit. The short head begins at the coracoid process of the scapula and then crosses the long head in the medial area without dividing the muscle fibers.
The main functions of the biceps are:
- Elbow flexion while the forearms are supinated or pronated (flexing the arm in the same motion as a biceps curl)
- Forearm supination (wrist outward rotation)
The secondary functions of the biceps brachii are to help elevate and stabilize the shoulder.
It is important to note that the amount of force the biceps can generate is directly related to the position of the forearm and shoulder.
Two other muscles worth mentioning when covering your biceps and how to make them bigger are the brachialis and brachioradialis. Located below the biceps, the brachialis is the main flexor of the elbow, generating up to 50% more force than the biceps. The brachioradialis is on the radial side of the upper forearm; Bending the elbow and rotating the forearm also helps. Reverse curls hit the brachioradialis more accurately because of the overhand grip.
Biceps Muscle Fiber Type: The biceps is made up of approximately 60% fast-twitch muscle fibers and 40% slow-twitch muscle fibersthis studio🇧🇷 Knowing the breakdown of biceps muscle fibers will help you focus on the type of workout you need to do to get your biceps larger than average size. Since the fast-twitch muscle fibers dominate, you should focus your biceps training on slightly more explosive sets.
IS THE BICEPS DIFFICULT TO GROW?
Biceps aren't necessarily difficult to build if you follow progressive overload, eat right, and train right. The biceps seems more difficult to grow, but it should grow at the same rate as the other muscles; The main difference is that the biceps are not big muscles to begin with. As a result, it may take longer before you see noticeable changes in biceps size than with larger muscles like your glutes or quads.
WHY IS YOUR BICEPS NOT GROWING?
There are a number of reasons why your biceps aren't growing, including poor training technique, overtraining, or poor diet. Many people make the mistake of overtraining their biceps because they are too concerned with making them bigger.
Biceps are trained by manypulling exercisessuch as bent-over rows, lateral pulldowns and pull-ups. Also, if you add in a bunch of extra biceps isolation exercises, you might not be giving the muscle enough time to recover.
Try changing training variables like volume, body position, grip, and pace during biceps isolation exercises. We will look at these muscle building tips later.
HOW TO MEASURE THE BICEPS
To know how to measure the average biceps size, you need to realize that you can get two different measurements depending on whether you are contracting the muscle or not. The most common approach would be to measure the size of the flexed or contracted biceps, as it is larger.
Flexed biceps measurement:
- Sit down next to a table and place your arm on it with your palm facing the ceiling.
- Make a fist, then bend the elbow, bring the fist to the shoulder, squeeze the biceps as hard as you can
- Wrap a soft measuring tape around the highest part of your biceps to get the measurement.
Measure the unflexed biceps:
- Stand up with your arms at your sides
- Ask someone to help you measure the circumference of your biceps between your shoulder and elbow with a soft measuring tape.
IS HEIGHT RELATED TO BICEPS SIZE?
Height is not a good guide to bicep size. A more accurate relationship to bicep size would be wrist circumference. Someone with thicker wrists is also much more likely to have bigger biceps than someone tall and lean.
ARE BICEPS FROM 15 TO 19 INCHES GOOD?
Yes, 15-19 inch biceps are bigger than average. Bicep size largely depends on several factors, including gender, physical experience, body fat percentage and overall body proportions. A 15-inch biceps might be impressive for an average-sized man, while it would be small for an NFL lineman or professional bodybuilder, you get the idea.
WHAT BICEPS SIZE IS CONSIDERED BIG?
Hopefully now you have an idea of how big your biceps are; Below is a rough guideline on how to compare yourself to the average man or woman:
- 11-12 inches (28-30 cm): Smaller than most, you should probably start building some bulk.
- 12-14 inches (30-35 cm): Average size, but have your work cut out for you.
- 14-16 inches (35-41 cm): Muscular, you're on your way to formidable weapons.
- 16-18 inches (41-46 cm): strong; People know you train.
- 18-20 inches (46-51 cm): Elite, you've made it to the gun show's promised land.
- 20+inches (51cm+) - Absolute monster, you make the rest of us look weak.
- 25-28 cm (10-11 inches): Thin, time to eat more.
- 12-13 inches (30-33 cm): medium size; Continues.
- 14-16 inches (35-41 cm) - Larger than most of her species, including males, she definitely turns heads.
- 16 to 18 inches (41 to 46 cm): Stacked, you'll attract attention from people who think you're a bodybuilder.
- 18-20 inches (46-51 cm): New territory, armed and ready to break all records.
Note: Keep in mind that these zones assume you are not extremely overweight and that muscle mass makes up the majority of mass in your upper arms.
AVERAGE BICEPS MALE AND FEMALE SIZE
The average bicep size has a lot to do with age, gender and BMI.This reportfrom the CDC measured the average biceps size by age and gender from 2011-2014.
average male bicep size
average female bicep size
13.3 inches (33.8 cm)
12.4 inches (31.5 cm)
13.8 inches (35.1 cm)
12.9 inches (32.8 cm)
13.9 inches (35.3 cm)
12.9 inches (32.8 cm)
13.5 inches (34.3 cm)
12.9 inches (32.8 cm)
13.4 inches (34 cm)
12.7 inches (32.3 cm)
12.9 inches (32.8 cm)
12.6 inches (32 cm)
12.1 inches (30.7 cm)
11.4 inches (30 cm)
Note: Please note that this measurement does not just indicate muscle mass. Since most of the US population is overweight, your average bicep size will be distorted due to arm fat.
If you're not up to par with average bicep sizes, check out some tips and tricks for building big arms below.
BODYBUILDER AND BICEPS SIZE
20-inch biceps have been a baseline for fighting in the bodybuilding world for decades.
However, as you can see below, that finish line has continued to evolve, with some female bodybuilders approaching this size!
- Ronnie Coleman: 22 inches (55.9 cm) - some reports say up to 24-25 inches
- Arnold Schwarzenegger: 20 inches (50.8 cm) - some reports claim 22 inches on top
- Chris Bumstead: 20 inches (50.8 cm) - on competition day
- Phil Heath: ~22,5 Zoll (56-57 cm)
- Iris Floyd Kyle (female): 17 inches (43.2 cm)
- Nikki Fuller (female): 18 inches (45.7 cm)
Of course, these are measurements at their best.
Related:Phil Heath shares his intense biceps workout
CELEBS BICEPS SIZE
- Ryan Reynolds: 15 Zoll (38 cm)
- Dwyane „The Rock“ Johnson: 20 Zoll (50,8 cm)
- Justin Bieber: 14 inches (35.6 cm)
Note: It has proven to be very difficult to get a good estimate of the bicep size of female celebrities, but we assume most would be in the average 11-12 inch range.
- The 25 best male fitness models
- Top 25 female fitness models
HOW THE 15, 16, 17, 18, 19, 20, 21 AND 22 INCH ARMS LOOK LIKE
Here are examples of what 15-22 inch arms look like for reference.
Note: As you've probably noticed by now, body fat percentage makes a big difference in how your arms look, no matter how big. A thin 18-inch arm looks much more aesthetic than a thick 21-inch arm.
15 INCH ARMS
16 INCH ARMS
17 INCH ARMS
18 INCH ARMS
19 INCH ARMS
20 INCH ARMS
21 INCH ARMS
22 INCH ARMS
HOW TO BUILD 15, 16, 17, 18 AND 19 INCH BICEPS
Not all people want to build arms that are 15 to 19 inches tall; it's a matter of goals and personal preference. Whatever size biceps you want to build, just try to keep them in proportion with the rest of your body. Don't worry if you have average or below average biceps; Try to implement the following tips that can help you to increase the volume of your arms.
Train for hypertrophy:If your goal is to strengthen your biceps, base your training on hypertrophy rather than strength or endurance. The ideal rep range for hypertrophy training is 6 to 12 reps. Unless you're doing supersets, try to center your exercises in that area. Remember that these reps are supposed to be hard; If you hit your last rep and still have enough in your tank to do a few more, you might not be lifting heavy enough weight to stimulate new muscle growth.
Related:How important are rep ranges to hypertrophy (science-based information)?
Don't Overtrain:One reason you haven't seen the arm gains you want could be that you're simply overtraining your biceps. Many upper body exercises require biceps and triceps engagement to perform the movement correctly. That means you're working your biceps more than you probably realize. The biceps should not be trained more than twice a week; It doesn't matter which division you use. The ideal volume for hypertrophy is around 1-2 sessions totaling 10-20 sets per week for most muscles except abs and calves. Make sure there is at least a 24-48 hour break between workouts that work your biceps.
tightening change:The grip you use on different exercises will target the biceps differently. The traditional biceps curl is a great overhead exercise to build those pythons, but you'll need to add more variety to the mix if you want to keep growing.
Here are some ways different grips can hit your biceps differently:
- Wide (supine) grip: The biceps work with a wider grip on the barshort headlittle more than himlong bicep head.
- Close grip (in supination): Close grip biceps curls transfer tension away from the biceps or long head. With this grip, you lift less weight than with a wide grip.
- Neutral Grip: Performing biceps exercises like hammer curls with a neutral grip puts some strain on the bicepsbrachialand brachioradialis. This is great because developing the brachialis will help increase the size of your biceps.
- Reverse grip (pronated): Reverse curls also take some of the stress off the biceps and transfer it to the brachialis and brachioradialis.
Mixed training techniques:Arnold once said, "You have to shock your muscles to make them grow." To do this, try changing sets, reps, loads, times and rest times. You can focus on sets, reps, and hypertrophic loads for the big biceps exercises like barbell curls or EZ barbell curls.
However, try to change it from time to time by adding sets of pyramids.Drop-Sets, supersets, or increasing the pace of the lift to have longer eccentric phases. Training the biceps through a wide range of these training variables will prevent the muscles from adapting and getting used to the same 3 sets of 8-12 reps. This tension can trigger new gains and take your biceps from 15 inches to 16 or even 17 inches!
Eat plenty of protein:To make gains, you need to consume enough protein so that muscle protein synthesis outpaces muscle protein breakdown. When this ratio drops or becomes negative, you are not gaining and losing muscle. Don't be the guy or woman who trains hard and then lets it all fall apart on the nutrition side. Eat at least 0.8-1 grams of protein per pound of body weight daily to support all the hard work you put in at the gym.
Lift heavy weights:The biceps is involved in many pulling exercises that target the back. So when you're doing compound exercises like bent-over rows or reverse-grip pulldowns, try lifting heavier weights to break your plateaus while adding some mass to your back and arms.
Improve the mind-muscle connection:Intensity training is a must, but to get the most out of each rep, tryFocus on muscle contraction🇧🇷 For example, with any curl or other biceps exercise, be sure to tighten the muscle, especially if you're doing slower reps to help with focus.
Train triceps:When measuring biceps size, the triceps plays a big role in determining whether or not you are above average. The triceps makes up about 2/3 of the total arm mass. Neglecting the triceps would be disrespectful to your biceps. Train your triceps as often or more often with the same intensity as your biceps.
- Long head triceps exercises
- Side head triceps exercises
- Triceps exercises for medial head
Usage Supplements:We keep it on the fancy side, so the supplements we're talking about can be found at your local nutrition store or online. Some supplements you might want to consider to help grow your biceps are:
- Before training: bothPre-workout with and without stimulantsIt can give you that extra push to do those last few reps when you thought you had nothing left. Those are the reps that build muscle!
- Protein Powder – As we mentioned earlier, protein intake is vital for muscle growth. Many people may find it difficult to get the recommended protein through regular meals. Here you can use the help ofWhey or vegetable protein🇧🇷 Drink a shake between meals and at night before bed.
- Creatine - One of the safest supplements out there, creatine can help you build more muscle, recover faster, and get bigger pumps. Try to get 5 grams of itcreatineDaily!
Getting enough sleep:Lack of sleep can be detrimental to your potential gains in strength and muscle mass.this studiofound that even one night of poor sleep can lead to an 18% reduction in muscle protein synthesis. Therefore, the quality of sleep is one of the most important factors when it comes to biceps development!
Note: Genetic potential may limit the natural size of your arms, but by following the above, you can maximize your arm size and most of the time develop impressive biceps.
THE BEST EXERCISE TO BUILD HUGE BICEPS
Below is an example workout to break out of the average bicep size charts:
Perform each rep in each set at maximum intensity, resting 1-2 minutes between sets.
- Barbell or EZ Bar Curl 3 sets x 8-10 reps
- Hammer Curls 3 sets x 6-8 reps
- Incline Dumbbell Curls and Closed Curls (Superset) 3 sets of 10 reps (20 total reps per set)
Note: try using this biceps workout 1-2 times a week for a month and then change it up a bit
the workouts and training variables after one month so you can continue working your biceps for greater growth potential.
HOW OFTEN SHOULD YOU TRAIN BICEPS?
The biceps need to be trained like other muscles. The general consensus is that the ideal training frequency for muscle growth is 2 times per week per muscle group. Try to stay between 10 and 20 total sets per week. Keep in mind that many back and pull-up exercises activate your biceps, so you're probably training them more often than you realize.
HOW MANY EXERCISES SHOULD I DO TO BUILD BICEPS?
You should incorporate a variety of biceps exercises into your training routine that target them from different angles. You shouldn't need more than 3-4 different biceps exercises per workout as you don't want to risk overtraining.
HOW CAN I INCREASE HIGHER BICEPS?
Increasing the biceps peak requires more time to adjust how you train the biceps through exercise selection, grip position, and body position to emphasize the long head of the biceps.
Here are some tips to increase the size of your biceps:
- Exercise Options: Focus on biceps exercises that target the long head instead of the short head
- Grip position: Tight grip curls accentuate the long head of the biceps, so make sure your hands are closer than shoulder-width apart. Neutral grip exercises like hammer curls also work the long head of the biceps.
- Body Position: Try doing curls where your elbows are behind your body, like B. the angled curl or the Bayesian curl.
Related:The 8 best long head biceps exercises
HOW MUCH CAN YOU GROW YOUR BICEPS IN ONE MONTH?
There isn't an exact answer to how much you can bulk up your biceps in a month, as there are so many factors involved. The fact is, everyone builds muscle at different rates based on genetics, diet, training history, sleep patterns, gender, etc. We dare say you might only grow your biceps an inch if you were a new intern, but that wouldn't be sustainable growth. It can take a year for advanced students to achieve the same one-inch gain ifbody fat percentageremained constant.
WHO HAS THE BIGGEST BICEPS IN THE WORLD?
There is some debate surrounding this question of who has the biggest biceps in the world because some people actually inject synthol oil into the muscle to make it bigger. It is likely that other people vying for the top spot are also using some enhancing substances in the form of steroids. Without naming names, the biggest biceps range from 25 to 30 inches. You can expect many of thesegreatest professional male bodybuilderhave biceps from 20 to 24 inches. Female bodybuilders generally fall into the 14 to 18 inch biceps range.
Let's say you now have medium sized biceps; You can grow your biceps by an inch or more in a year with the right workout, diet and lifestyle that would get you close to the 15 inch mark. If your biceps are above average now, years of training with extreme dedication can turn them into 15- to 19-inch behemoths. Once you get into 20-inch bicep territory, you'll be in an elite group, assuming most of that mass is muscle, not fat.
In short, building big biceps shouldn't be your only focus. Gone are the glory days of brothers with massive biceps on top but chicken thighs on the bottom. Customize your training and dietprogramabout general health and well-being. Not everything is size, right?
Do you want to build bigger biceps?Here they areThe 12 best bicep exercises with dumbbellsand an incredibleExercise guide to build bigger biceps.
See how you compare to othersaverage thigh sizein addition to that, in addition to that!
SFS Hypertrophy Program
Get ready to maximize your gains with our exclusive 12-week hypertrophy training program. Choose from a 4 or 5 day workout split and gain 2 to 12 pounds of muscle in 90 days...
December 05, 2022
I'm 1.80 tall and my bicep is 9 inches, is that ok?
Are all these measurements when the arms are folded or not? because there is a big difference.
August 22, 2022
Excellent article! I've been in the gym consistently for over 10 years and am now breaking the 17 inch mark. For some reason, I still feel small and yearn for more. It puts things in perspective.
August 20, 2022
I've been lifting weights for 45 years and keep myself in good shape with 18 inch biceps. I've done a lot of research on strength training over the years, but I found your article to be one of the most informative I've read. Keep up the good work, providing the right information for old powerlifters like me, and more importantly, finding it for budding powerlifters.
leave a comment
Comments are approved before they appear.
Is a 15 inch bicep big? ›
15 inch flexed arms are a decent size.
Anything over 14.6 inches is above average for men. And over 13.4 inches is above average for women. However, you might want to be more than “above average”. And 15 inch arms could be on the small side if you have been working out for a while or have a large frame.
12-14 inches (30-35cm): Average size, but you have your work cut out for you. 14-16 inches (35-41cm): Muscular, you're on the way to impressive guns. 16-18 inches (41-46cm): Strong; people know you work out.How big is 17 inches biceps? ›
What Are 17 Inch Arms? Arm size is a circumference measurement of the mid-upper arm. So “17 inch arms” are 17 inches (43.2 cm) around the widest part of the bicep and tricep.Are 14 inch biceps impressive? ›
Generally speaking, 14 inch arms are a pretty average size. For men, 14.6 inches is the average arm size. And 13.4 inches is the average for women. However, 14 inch arms are on the small side if you have been working out for a while or have a large frame.How big should my biceps be 15? ›
Yes 34cm is good for a 15 year old and if you keep lifting and lift more and more weight you will grow.How long does it take to get 18 inches of arms? ›
For example, if you're relatively new to training and already have 17 inch arms, you could reach 18 inches in a matter of months. On the other hand, it could take you a year or more if you've been lifting for a while and need to gain more than an inch of arm size.Is 15 inch arms big for a 15 year old? ›
An 15″ upper arm is probably bigger than 80% of men out there has, so it is a decent size. You're not specific as to whether or not how your percentage of fat. The lower the percentage of fat and still be 15″, the more impressive that number is. However, if it is a solid 15″, you're going to be very strong.Are 19 inch arms big? ›
19 is enormous! FYI the average male arm size is about 13.8in or 35cm. So if you add 2 inches to that (so around 16 in) they should be considered big.Are 16 inch arms flexed big? ›
Table 2. Average Arm Size By Age For Men & Women (Flexed)
|50-59||14.7 inches (37.3 cm)||13.9 inches (35.3 cm)|
General Considerations. Poliquin urges you to measure your arm in an unflexed state. Due to the temporary effects of exercise and hydration on muscle size, he suggests that you avoid measuring your arms after a workout. In addition, he recommends you always measure your arms at the same time of day.
Are biceps hard to grow? ›
Biceps get a lot of attention at the gym, and many people can overwork them in an attempt to get gains fast. When struggling to grow your arms, it can be easy to just keep on adding to your routine, but this can easily go wrong. Biceps are different from larger muscle groups, where additional exercise is always better.How big were Arnold's arms? ›
Arnold Schwarzenegger had 22 inches at his peak.How long does it take to grow 2 inches of bicep? ›
Through weightlifting exercises, you may be able to put an inch of muscle on your biceps in a week. You may be able to gain another inch in two weeks, but soon your body will plateau and you won't see that kind of growth every week.Are 18 inch arms achievable? ›
With anywhere between 5–10 years of training and if you eat enough then it's definitely achievable to have 18 inch arms.What arm size is considered skinny? ›
A measure below 23.5 centimeters, or 9.25 inches, indicates that the person may be underweight or borderline underweight with a BMI of 20 or lower. An upper-arm circumference of 32 centimeters, or 12.6 inches, indicates a BMI of 30 or greater, or obesity. Read more: What Is a Realistic BMI for Someone Athletic?Are 18 inch arms flexed big? ›
Table 2. Average Arm Size By Age For Men & Women (Flexed)
|30-39||15.2 inches (38.6 cm)||13.9 inches (35.3 cm)|