arm's length

Know your arm circumference: are your biceps average?

Some want to know their waist or thigh circumference, for girls it's more hip circumference, but what men want to know first is their arm circumference, of course. Biceps size is one of the main concerns of bodybuilders. To set your goals and adapt your training to your progress, you need to know your biceps size in centimetres. arm's length. Find out here what the average arm circumference is.

How to measure your arm circumference?

Between a man measuring 1m65 and another measuring 1m90 with the same arm circumference, either the shorter man has a larger arm in relation to his body, or the taller man has a larger arm in relation to his body. biceps thinner than its size.

Taking your measurements is very simple. To find out everything, first get a flexible tape measure to take and know your measurements. Then measure loosely by passing the tape measure over the peak of the biceps. The arm should be measured flexed and at its largest (contracted), taking as a reference point the most prominent muscle (the highest point in a way).

arm's length

To accurately determine the average arm circumference, specialists have come up with an infallible method: the ratio between the wrist circumference and the biceps size. Here, the wrist should be measured as small as possible, below the bony protuberance.

Arm circumference for a normal person

For a male individual who does not practice strength trainingAge has an influence on arm size. Here, we have taken as an example a person with a wrist circumference of 16 cm. Up until the age of 20, the subject is in a phase of physical growth, with the arm developing along with the rest of the body. At around 20-21 years of age, he or she reaches adult height, with an average arm circumference of 33.3 cm.

Starting at 30eAt the end of the year, the biceps increases in volume due to endogenous production, increasing the average arm circumference to 34.8 cm. From the age of 50 onwards, muscle relaxation due to various causes (reduced collagen levels, reduced muscle regeneration, reduced testosterone, etc.) leads to a reduction in arm circumference, bringing it down to 34 cm or even less.

The arm circumference for a bodybuilder

A complete weight training program for the arms leads to the intake of muscle mass. Muscles grow as a result of your physical activity, and fat mass decreases in favor of lean mass, resulting in well-developed, well-sculpted muscles.

Refer to the following table to see if you already have a big man. This ratio concerns a man who practices bodybuilding without anabolic steroids or any other doping.

huge arm program

Here is the correspondence table for men.

Wrist sizeIntermediateConfirmedExpert
16 cm35 cm37 cm39 cm
17 cm36.5 cm38.5 cm40.5 cm
18 cm38 cm40 cm42 cm
19 cm39 cm41 cm43.5 cm
20 cm40.5 cm43 cm45 cm

There are no ideal measurements, because again, it will depend on your height and build. However, the average in the table above gives you an idea.

The arm circumference of famous bodybuilders :

Method for developing arm circumference

To develop the biceps sizeIn order to achieve the best possible results, you need to work on your muscle group: the biceps brachii, the brachialis anterior and the three fascicles of the triceps brachii. Exercises include the dumbbell hammer grip curl, dumbbell incline curl, dumbbell desk curl, dumbbell neck extension, dumbbell recumbent triceps extension and dumbbell declined triceps extension.

To do this, you must respect the principle of repetition (reproduce the same thing 6 to 12 times, which is equivalent to a series), the principle of the series (do 3 to 5 series of repetitions), and the addition of new exercises as you progress.

Here is a video that talks about muscle congestion: + 3 cm in 30 minutes

An effect that does not last of course but useful to view for personal knowledge.

You can see that as we move forward in time, the arm turns increase.

And you, what is yours? Feel free to share it in comments.

Need a complete program?


Other articles to read :

Short or long biceps: How to know?

How to train with rubber bands?

All about glycogen in bodybuilding

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Sur le meme sujet que : Know your arm circumference: are your biceps average?

27 Comments

    1. 1m84
      85kg
      Visible abs without more, congested biceps vein approx 15% bf
      15.5 cm/16 cm wrist
      Arm left 41 cm right 42 cm
      Chest 120 cm

  1. Good complementary article to the video I had already seen on youtube. It gives an idea and interesting info on the arm turn. Thanks for your professionalism

  2. here it is, video viewed, I will test it
    on the other hand your companion has really small arms she (without mockery)

    1. I just turned 18 (January 22, 2020) and I'm finally intermediate! 17cm wrist 38cm arm circumference, 77cm waist 1m86 77kg (I'm super dry it's my nature), and I just reached 105kg in 1RM at bench press 😄. With decathlon equipment at home and 1 year of serious training (I have 2 years of weight training but the first year, I was doing it once a week in high school and I was only doing the biceps 😅)

    1. 58 years old
      1'61m
      38 arm circumference
      38 calf circumference
      132 shoulder circumference
      All cold

  3. Hello,
    37 cm, 3 cm of which is thanks to your Pro Mass program! I'm in the office all day and can't do anything else but follow your program.

  4. I did the experiment of measuring before my session and after doing your program and indeed I gained almost 1 cm
    Too bad the congestion doesn't stay, but still, very good feeling on the whole session

  5. 1m70 (in the morning :D) 77kilos, 18cm of handle circumference and 40.5 of biceps I'm 57 years old soon, I taffe at home alone with a basic gantry, bars and not enough weight. Bcca, creatine supplement, protein isolate, I eat healthy, I practice "Nordic walking" it's my cardio in the hills to maintain a weight not too high for my size. I've done a lot of exercise my whole life and if I can ever afford adjustable dumbbells I'll explode! XD
    Thank you Julien for your videos, your communicative passion and your freshness.

    1. Hello
      Bravo Franck pour ces performances pour ma part je fait 1.72 m ,72 kg , 20 cm tour de poignet ,et 40 cm tour de bras et j'ai 56 ans dans 4 mois je pratique beaucoup la muscu car j'ai mon home gym personnel qui a figuré dans la vidéo de Julien q "des home gym de fou " au numéro 10 pascal bonne continuation cordialement pascal H

  6. I am 58 years old... 15 years of bodybuilding...
    I am 1m72 tall
    Biceps circumference at rest. 47cm
    Chest size 120cm
    Thigh size 62cm
    Weight 85.5kg

  7. I am sékou Guilavogui I have 189cm of height, 35cm of arm circumference and 65 of thigh, 29cm of circumference of forearm.
    I feel comfortable with this form because in my circle there are no two

  8. It's amazing how a good arm session can make you gain so many inches! I'm at the same level as you, 46.5 cm when cold and it goes up to 49 after the arm session! I am 1m81 for 90 kg.

  9. I've been working out for a year (but at home; surely not technically top), 1.90 m, 100 kg, ectomorphic (normal fat; visible abs without more). 19 wrist circumference, 40.5 arm circumference, 41 cock circumference. Am I in the average ? I have the impression that the table is rather "flattering" (no beginner box, etc...). Are the measurements done cold (without congestion / erection)?

  10. 42 cm pour 17 cm 74kg 1m76 21 ans moins de 12% de body fat je trouve que c'est pas mal pour qu'elle qu'un qui s'entraîne dans sa chambre lol

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