September 29, 2020

The biceps, commonly known as the biceps, are a two-headed skeletal muscle that runs between the elbow and shoulder. While it’s not the biggest muscle in your arms (that honor goes to the triceps), many people focus on building bigger, stronger biceps at the gym.

The biceps are relatively small as the muscles advance, but they are important. “Every time you pull, grab, hug, grab, carry, or lift something, your biceps are working,” says BJ Gaddour, C.S.C.S., inventor of Men’s Health StreamFIT and author of Your Body Is Your Barbell. Find out how his “guns” hold up against the average man below. If you’re not up to the task or want to get bigger, read on for the best way to train one of your favorite muscles.

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Before gaining weight and adding an extra day of arms to your routine, know that the average bicep size depends on your age, gender, and body mass index (B.M.I.). Your B.M.I. based on your weight and height.

Are you wondering how to measure yourself? Let’s take a look at the average bicep size, how to measure it, and strengthen it.

Average Bicep Size

average bicep size

Several factors affect the size of your biceps. B.M.I. is high on the list. A person is more likely to have bigger arms if they have a higher B.M.I.

In terms of health and muscle, larger arms are generally not considered an indicator of good health or strength due to a higher B.M.I.

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The B.M.I. is a measure of body fat that is calculated based on your weight and height. Someone with a high B.M.I. is generally considered overweight (although other methods can determine this more precisely). When you have more fat around your arms, you get bigger girth even if your muscles are small.

If you’re curious about the average bicep size per height, this is a little trickier.

Upper middle arm circumference has studied as a tool to estimate a person’s B.M.I. in a situation where it is impossible to measure a person’s height. Still, there does not appear to be any research on how bicep size correlates with height.

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Average Bicep Size by Age

Your arm circumference and the size of your biceps change with age. The average bicep size also varies between the sexes.

The following is the average arm circumference by age and gender-based on information from the Centers for Disease Control and Prevention. Note that this measurement also takes into account the amount of fat and muscle tissue.


Age Average bicep size in inches

20-29       12.4
30-39       9/12
40-49       12.9
50-59        9/12
60-69       7/12
70-79       12.6
80+          11.4

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Age Average bicep size in inches

20-29        13.3
30-39        13
40-49        9/13
50-59        13.5
60-69        13.4
70-79        9/12
80+           12.1

How to Measure Bicep Size

average bicep size

There are two ways to measure the size of your biceps: relaxed and flexed. It is easier for others to measure for you, especially if you take your measurement in a relaxed manner.

How to Measure Your Relaxed Biceps

  • Stand straight by your sides with your arms relaxed.
  • Have another person hold a soft measuring tape around your biceps that is the midpoint between the top of your shoulder and the top of your elbow.
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How to Measure Your Flexed Biceps

  • Sit at a table and put your arm on the table.
  • Make a fist. Bend your forearm towards your shoulder like doing a lock of biceps and bend as tightly as you can.
  • Hold the end of a soft tape measure over and around the highest point of your biceps so that both ends meet to give you your measurement.

How to Enlarge the Biceps

Lifting weights is the first thing that comes to mind when you think about building muscle, and that’s part of increasing your biceps.

When you lift weights, your muscle suffers minor trauma. This causes the cells of the muscle fibers to become activated and try to repair the damage. The cells stick together and increase the size and strength of the muscle fibers.

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Your diet also plays an important role in building muscle. Increasing your protein intake is important as protein helps repair and build lean muscle tissue. Protein also helps keep you full longer, making it easier to avoid overeating.

Mostly recommends consuming 15 to 25 grams of protein with every meal or snack while meeting all of your calorie needs.

Here are some examples of foods that will help you build muscle:

      • poultry
      • Cow meat
      • fish
      • Eggs
      • milk
      • yogurt
      • Beans
      • Walnuts

Now that you know what to eat, here are some exercises you can do to build muscle:

      • inclined dumbbell curls
      • dominates
      • Shoulder press biceps curl
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There are a few factors that determine the average bicep size. While some may be beyond your control, such as B. Your age and gender, you can control things like diet and exercise.

Eating a healthy diet high in protein and lifting weights can help you strengthen your biceps.

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