Average Bicep Size Based On Gender And Age

There is a lot of emphasis given to the bicep size whether you’re a bodybuilder or an average non-gym-goer. Legends like Hulk Hogan, Arnold Schwarzenegger, and John Cena have made the world believe that bigger biceps are a symbol of strength. This makes a lot of people wonder what is the average bicep size.

If you’re one of them, this post will help you learn the average bicep size by gender, age, height, and more statistics about it. There isn’t much research about the relation between bicep size and height, but BMI (calculated using an individual’s height and weight) has been directly linked with arm circumference.

What is the Average Bicep Size for Men?

The biceps brachii, commonly known as the biceps, is a skeletal muscle present between the elbow and shoulder. This two-headed muscle is one of the most focused parts of the body as numerous people tend to love bigger and stronger biceps. However, the average bicep size is often not what people consider ‘big.’

Here are the key statistics about the average bicep size in males:

• The average bicep size for an adult man is 15.2 inches (38.6 cm).
• The average bicep size of men who regularly go to the gym is around 13.2 inches.
• The average bicep size of men who don’t train their arms is around 11.4 inches.
• The average unflexed bicep size of men is around 12.4 inches.
• The bicep size in males grows with age and starts to decline after the age of 60.
• Men considered to have ‘big’ arms generally have a bicep size more than 16 inches (40.6 cm).
• Bodybuilders usually have an above-average bicep size, typically more than 16 inches.
• Heredity plays a key role in one’s bicep size.
• Men can grow their bicep size by 1.5 inches to 2 inches through regular strength training.
• Being right-handed or left-handed can cause a minor difference in your bicep size.

What is the Average Bicep Size for Women?

Just like men, women also love big biceps. However, women are more concerned with the conditioning of their biceps rather than increasing their size. They don’t like flabby biceps and like to keep them toned. Here are some interesting facts about the average bicep size in females:

• The average bicep size for an adult woman is 11 inches (27.94 cm).
• The average bicep size for women who perform strength training is 11.6 inches.
• The average bicep size for women who don’t go to the gym is 10.4 inches.
• Female athletes typically have above-average biceps of around 13 inches.
• Female bodybuilders also have above-average biceps of around 13-15 inches.
• Increasing body fat percentage is the main factor behind a woman’s growth of bicep size.
• Women tend to have a lower average bicep size than men naturally.

Average Bicep Size by Gender & Age:

Your gender and age are among the most influential factors behind your bicep size. A CDC report measured biceps size by age and gender for a period of four years. 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: Remember that these measurements don’t indicate that people gain muscle mass on their biceps by age or gender. The majority of people in the United States are overweight and fat would make up the major portion of their bicep’s size.

What Does Your Bicep Size Mean?

Your bicep size can tell about your health including a rough idea of your BMI, your workout routine, and discipline. Here’s what can be deciphered from a man or a woman’s bicep size:

For Men:

11-12 Inches (28-30 cm): Your biceps are smaller than the majority and you should focus on gaining some mass in your arms. Strength training is the way to go.

13-14 Inches (33-35 cm): You have an average bicep but you can work on increasing it by regular training.

15-16 Inches (38-41 cm): You’re muscular and have a bicep bigger than an average person.

17-18 Inches (43-46 cm): Your bicep is impressive. You work out regularly.

19-20 Inches (48-51 cm): Your biceps are elite and would turn heads.

20+ Inches (51 cm+): Your biceps are monstrous. People are going to come up to you for tips.

For Women:

10-11 Inches (25-28 cm): Your arms are skinny and you should focus on eating more healthy food.

12-13 Inches (30-33 cm): You have average biceps. Just maintain them well.

14-16 Inches (35-41 cm): Your biceps are bigger than most women. Men will be impressed.

17-18 Inches (43-46 cm): Your biceps are packed and surely turn heads.

19-20 Inches (48-51 cm): Your arms are massive monsters. They can terrify people.

Remember that these indications are based on an assumption that you have a normal body fat percentage. If your BMI is higher than 30, you’ll have a bigger biceps without the above-shared meanings.

How to Measure Your Bicep Size?

Now that you are curious to know how big is your bicep, here is a quick guide to measuring it in the flexed and unflexed position:

Steps to measure flexed biceps:

• Sit next to a table and place your arm on it with the palm facing upward.
• Now make a fist, push your elbow into the table, and move your fist towards the shoulder to squeeze your biceps as much as possible.
• Finally, use a soft measuring table and wrap around the highest part of the bicep to measure it.

Steps to measure unflexed biceps:

• Stand straight with your arms at the side.
• Ask someone to use a measuring tape to measure the circumference of your biceps midway between your shoulder and elbow.

Note: It’s recommended to seek help from someone else to measure the size of your biceps for accurate readings.

How to Increase Your Bicep’s Size?

The best way to increase the size of your bicep is to hit the gym regularly and do strength training. Your goal while training should be hypertrophy if you want to make your biceps big. 6-12 reps is the ideal rep range for hypertrophy. However, make sure you don’t overtrain your arms as that might kill your gains.

You can use different types of grips such as the wide grip, close grip, neutral grip, etc, to target the different parts of your biceps. Another tip is to mix up your training technique as the great Arnie says, “You have to shock the muscles for them to grow.” Alongside regular training, you also need to make some lifestyle changes.

The most significant habit to grow your biceps or any other muscle is to have a healthy diet with lots of protein. You should consume at least 0.8-1 gram of protein per pound of body weight daily. You can also take supplements to fulfill your daily requirements. And, you should stay hydrated and sleep well.

Finally, you have to put a lot of focus on training your triceps and shoulders. Many people don’t know but working on these parts will also help your biceps appear bigger. To do that, you have to lift heavy weights, have a balanced workout routine, and perform the best exercises for your arms.

Final Take:

The size of the bicep is a matter of concern for almost everyone. Now that you know the average size of the bicep for anyone, you can realize where your arms belong. You can make a workout plan including the best exercises to grow your biceps and overall arms bigger. Our website will help you to do that.

Remember that having a bigger biceps without much muscle mass is not healthy as you might be obese. However, if you have an above-average bicep with a low body fat percentage, you are on the right track. Just take care of yourself well and keep working on building your strength.

That’s all for this post. If you have any doubts or queries, feel free to visit the comments section.

Frequently Answered Questions:

Here are the most frequently asked questions about bicep size:

What is a good size for the biceps?:

The average bicep size for men in their thirties is around 13-14 inches in circumference while professional bodybuilders, actors, and models have a bicep size above 15 inches. So, you have impressive biceps if you have a bicep between 13 inches to 15 inches or above.

Is 15 inches big for the biceps?:

15-inch biceps are definitely big and above the average bicep size of men in their thirties, which is 13.4 inches. If you have arms of this circumference, then you are on the right track assuming that you are not obese. You can keep doing strength training exercises to further boost the size and strength of your arms.

Are 17-inch biceps big?:

Yes, 17 inches biceps are among the biggest biceps on the planet for an average person. Usually, bodybuilders, wrestlers, and arm-wrestlers have a bicep size of 17 inches or beyond. Bodybuilding legends like Frank Zane, Franco Columbu, and Rich Gaspari had a bicep size of around 17-19 inches.

Can you get 20-inch arms naturally?:

It’s not impossible to get 20-inch arms naturally but it is a highly tough task. You need to be a genetic freak to be able to build such big arms without any additional substance. Moreover, you must follow a strict arm workout routine regularly coupled with a healthy diet having adequate protein to achieve that size.