Significant attention is often directed towards bicep measurements, regardless if one is a bodybuilder or an average person. Icons such as Hulk Hogan, Arnold Schwarzenegger, and John Cena have popularized the notion that impressive biceps symbolize power. This prompts many to question, what is the typical bicep size?
If you are curious, this article will provide insights into the average bicep size based on gender, age, height, and additional statistics. Although limited research exists on the correlation between bicep size and height, BMI (determined by both height and weight) has been closely associated with arm circumference.
What is the Typical Bicep Size for Men?
The biceps brachii, often simply referred to as the biceps, is a muscle between the shoulder and elbow. This dual-headed muscle garners much attention as many individuals desire larger and stronger biceps. Yet, the average bicep size is typically less than what is often perceived as ‘large.’
Here are the critical statistics about the average bicep size in males:
- An adult man’s average bicep size is 15.2 inches (38.6 cm).
- Men who frequently attend the gym have an average bicep size of around 13.2 inches.
- Men who do not train their arms typically have an average bicep size of around 11.4 inches.
- Unflexed, the average bicep size for men is about 12.4 inches.
- Bicep size in males increases with age but begins to decline after 60 years.
- Men perceived to have ‘large’ arms usually have a bicep size exceeding 16 inches (40.6 cm).
- Bodybuilders commonly possess an above-average bicep size, often more than 16 inches.
- Genetics significantly influence one’s bicep size.
- With consistent strength training, men can increase their bicep size by 1.5 to 2 inches.
- Being right-handed or left-handed can cause a slight variation in bicep size.
What is the Typical Bicep Size for Women?
Similar to men, women also appreciate well-defined biceps. However, women usually focus more on the conditioning of their biceps rather than their size. They prefer toned biceps and avoid flabbiness. Below are some key points regarding the average bicep size in females:
- The average bicep size for an adult woman is 11 inches (27.94 cm).
- Women who engage in strength training typically have an average bicep size of 11.6 inches.
- Women who do not visit the gym usually have an average bicep size of 10.4 inches.
- Female athletes often have above-average biceps measuring around 13 inches.
- Female bodybuilders generally have above-average biceps ranging from 13 to 15 inches.
- An increase in body fat percentage is a significant factor in the growth of a woman’s bicep size.
- Women naturally tend to have a smaller average bicep size compared to men.
Average Bicep Size by Gender & Age:
Gender and age are two of the most significant factors influencing bicep size. A CDC study observed bicep size by age and gender over a four-year period. Here are the findings:
|
Age |
Average Male’s Biceps Size |
Average Female’s Biceps Size |
|
20-29 |
13.3 inches (33.8cm) |
12.4 inches (31.5cm) |
|
30-39 |
13.8 inches (35.1cm) |
12.9 inches (32.8cm) |
|
40-49 |
13.9 inches (35.3cm) |
12.9 inches (32.8cm) |
|
50-59 |
13.5 inches (34.3cm) |
12.9 inches (32.8cm) |
|
60-69 |
13.4 inches (34cm) |
12.7 inches (32.3cm) |
|
70-79 |
12.9 inches (32.8cm) |
12.6 inches (32cm) |
|
80+ |
12.1 inches (30.7cm) |
11.4 inches (30cm) |
Note:
Keep in mind that these metrics don’t suggest that individuals build muscle mass in their biceps based on age or gender. In the United States, the majority of adults are overweight, and as a result, fat constitutes a significant portion of their bicep size.
What Does Your Bicep Size Mean?
Your bicep size can provide insights into your overall health, including a rough estimation of your BMI, your exercise regimen, and level of dedication. Here’s what you can infer from the bicep size of either a man or a woman:
For Men:
11-12 Inches (28-30 cm): Your biceps are on the smaller side, and focusing on arm mass building is recommended. Opt for strength training exercises.
13-14 Inches (33-35 cm): Your bicep size is average, but you can enhance it further with consistent training.
15-16 Inches (38-41 cm): You are muscular, possessing biceps larger than the norm.
17-18 Inches (43-46 cm): Your biceps are impressive, indicating regular workouts.
19-20 Inches (48-51 cm): Your biceps are elite and undoubtedly eye-catching.
20+ Inches (51 cm+): Your biceps are massive, and people will likely seek advice from you.
For Women:
10-11 Inches (25-28 cm): Your arms are relatively slim, and you should consider consuming more nutritious food.
12-13 Inches (30-33 cm): Your biceps are average; maintaining them is key.
14-16 Inches (35-41 cm): Your biceps are larger than most women, which can be quite attractive to men.
17-18 Inches (43-46 cm): Your biceps are powerfully built and will definitely draw attention.
19-20 Inches (48-51 cm): Your arms are extremely large, which can be quite daunting to some.
Bear in mind these measurements assume you have a normal body fat percentage. If your BMI is above 30, you’ll have larger biceps without the corresponding implications stated above.
How to Measure Your Bicep Size?
If you’re curious about your bicep size, here’s a simple method for measuring them both flexed and unflexed:
Steps to measure flexed biceps:
- Sit beside a table and place your arm on it with your palm up.
- Form a fist, press your elbow into the table, and move your fist towards your shoulder to flex your biceps as much as you can.
- Finally, use a soft measuring tape to measure the fullest part of your bicep.
Steps to measure unflexed biceps:
- Stand with your arms at your sides.
- Have someone use a measuring tape to measure the circumference of your biceps midway between your shoulder and elbow.
Note: For the most accurate measurements, it’s advisable to get someone else to measure your bicep size.
How to Increase Your Bicep’s Size?
The optimal way to grow your biceps is to routinely visit the gym and engage in strength training. If your goal is to enlarge your biceps, focus on hypertrophy. Aim for 6-12 reps per set. However, avoid overtraining your arms, as it can be counterproductive.
Use various grips, like wide grip, close grip, neutral grip, etc., to target different parts of your biceps. As Arnold Schwarzenegger said, “You have to shock the muscles for them to grow.” Along with consistent training, lifestyle adjustments are essential.
The most crucial habit for growing biceps or any muscle is maintaining a healthy, protein-rich diet. Aim to consume 0.8-1 gram of protein per pound of body weight daily. Supplements can help meet your daily protein needs. Additionally, ensure you stay hydrated and get adequate sleep.
Lastly, emphasize training your triceps and shoulders. Many aren’t aware, but developing these areas can make your biceps appear larger. This involves lifting heavy weights, maintaining a balanced workout routine, and performing the best arm exercises.
Final Take:
The size of one’s biceps is a common concern among many. With an understanding of the average bicep measurements, you can determine where your arms stand. Create a workout plan incorporating optimal exercises to enhance your biceps and arm size. Our website offers guidance to help achieve this.
A large bicep circumference without significant muscle mass could indicate obesity, which is not healthy. Conversely, having above-average biceps with low body fat means you’re on the right path. Continue focusing on self-care and building strength.
That’s it for this post. Should you have any questions or concerns, feel free to visit the comments section.
Frequently Answered Questions:
Here are the most commonly asked questions about bicep size:
What is a good size for the biceps?:
For men in their thirties, the average bicep circumference is roughly 13-14 inches, while professional bodybuilders, actors, and models often exceed 15 inches. Therefore, having biceps measuring between 13 and 15 inches or more is impressive.
Is 15 inches big for the biceps?:
Yes, 15-inch biceps are notably large and exceed the average bicep size of 13.4 inches for men in their thirties. If your arms measure this size, you’re on the right track, assuming you are not overweight. Continue with strength training exercises to further improve the size and strength of your arms.
Are 17-inch biceps big?:
Indeed, 17-inch biceps are among the largest for an average individual. Typically, bodybuilders, wrestlers, and arm wrestlers have biceps sized 17 inches or more. Legends like Frank Zane, Franco Columbu, and Rich Gaspari had biceps measuring around 17-19 inches.
Can you get 20-inch arms naturally?:
Achieving 20-inch arms naturally is challenging but not impossible. Exceptional genetics are required to build such large arms without enhancements. Additionally, a rigorous arm workout routine and a protein-rich diet are crucial to attaining this size.