June 18, 2024

What’s the Average Biceps Size by Age & Gender – 2023

The biceps are 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 big, more muscular 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 Stream FIT and author of Your Body Is Your Barbell. Find out how his “guns” hold up against the average man below. If you need to get up to the task or want to get bigger, you can just read on for the best way to train one of your favorite muscles.

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 look at the average bicep size, how to measure it, and how to strengthen it.

Average Bicep Size by Gender

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.

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.

Nowadays, people are more and more willing to exercise in order to have a better figure. If you’re a gym owner, so many people working hard to get bigger biceps, why not follow the trend to hold a biceps workout activity? It can be done in stages, and those who stick with their biceps exercise and achieve a certain goal can earn a custom challenge coin. The design of coins is different for each stage to reward customers for their persistent workout. You can get a variety of challenge coins on GS-JJ, and the more you order, the bigger discount you can get. Come and customize to interact with your customers.

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


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

Bicep measurements, 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.

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

Average Bicep Size

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.

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

Straight with Your Arms Relaxed

Stretch your arms straight up as far as you can reach. Wait for 5 min and then relax. Drop your arms to your sides and relax. Notice how nice they feel when they’re soft and pliable.

What is Biceps Brachii?

The biceps brachii is a big, thick muscle located on the ventral area of the upper arm. The muscle consists of a short skull (caput breve) and a long skull (caput longum).

How to do Bicep Curl?

If you do the bicep curl consistently, you can strengthen your upper arm, learn how to use your arm muscles, and strengthen your abs properly. Curls work the bicep muscles at the front of the arm and the forearm muscles – the brachialis and brachioradialis.

Biceps and Triceps

The biceps and triceps make up most of the arm muscles. as we know biceps sit at the front of the upper arm and delivers arm flexion, while at the back of the upper arm triceps sit and provide arm extension. Biceps and triceps are quickly addressed through a variety of exercises for muscle mass.

Compare to the Average Body Fat

A good percentage of lean muscle mass should be around 70% to 90% to be considered healthy. This means that our body fat percentage is between 10 and 30%. Athletes typically have a body fat percentage between 7 and 22%. Males tend to be higher, with 80-90% lean mass, and females with 70-85%.

Muscle Group

There are three types of muscle group in your body: cardiac, smooth, and skeletal. Heart muscles are the muscle group that control your heart. Smooth muscles control involuntary functions such as constricting blood vessels. Skeletal muscles are the muscles you target in the gym and help your body move.

Measure Flexed

Do not bend over while measuring body parts. This not only leads to inconsistent results from measurement to measurement, but also amplifies the differences between different muscle groups. For example, the fact that flexing a bicep increases their size more than flexing a calf


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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