What’s the Normal Bicep Size? See How You Compare

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Plus, how to gain muscle mass in your biceps to pump up your size

Co-authored by Monica Morris and Dan Hickey

Last Updated: May 8, 2026 Fact Checked

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• Average Size by Age & Gender
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• Bicep Size Factors
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• What counts as big?
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• Best Exercises & Routines
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• More Training Tips & Workouts
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• How to Measure
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• Bicep Anatomy
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• Video

|Show more |Show less

If you’re wondering how your biceps measure up (literally) to others’, we’ve got you covered. In this article, we’ll share the average bicep sizes for men and women by age (flexed and unflexed), plus what counts as a “big” bicep. Plus, if you’re looking to pump up your bicep measurement, we’ve got the best exercises and routines to try to ramp up your muscle gains, featuring insight from professional personal trainers.

Average Bicep Size (Men & Women)

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The average man’s bicep is 14.6 inches (37.1 cm) and the average woman’s is 13.4 in (34 cm). Many factors influence your bicep size, like your age, height, body composition, and training volume. A 15-17.5 in (38-45 cm) bicep is considered large and muscular for men, and 12.5 in (32 cm) or above is big for women.

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Section 1 of 7:

Average Bicep Size for Men & Women by Age

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1. 
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   For men (flexed and unflexed): The average man’s bicep is 14.6 inches (37.1 cm), but this isn’t necessarily an indication of fitness. Many factors influence your bicep’s size, including your age, height, weight, body composition, and the amount you train. For most men, bicep size peaks in your 20s and 30s, before gradually declining in your 40s and beyond. Here’s a breakdown of average flexed and unflexed bicep size by age:

   • 20-29: 13.4 in (34.1 cm) unflexed; 14.4 in (36.6 cm) flexed
   • 30-39: 14.1 in (35.9 cm) unflexed; 15.2 in (38.6 cm) flexed
   • 40-49: 14.0 in (35.6 cm) unflexed; 15.1 in (38.4 cm) flexed
   • 50-59: 13.7 in (34.8 cm) unflexed; 14.7 in (37.3 cm) flexed
   • 60-69: 13.5 in (34.4 cm) unflexed; 14.6 in (37.1 cm) flexed
   • 70-79: 13.1 in (33.2 cm) unflexed; 14.1 in (35.8 cm) flexed
   • 80+: 12.1 in (30.8 cm) unflexed); 13 in (33 cm) flexed

   Meet the wikiHow Experts

   Monica Morris is an ACE-certified personal trainer with over 15 years of training experience.

   Pete Cerqua is a certified personal trainer and nutritionist with over 20 years of training and coaching experience.

   Ian Heydecke is a fitness and culinary expert who shares workout routines with over 12K subscribers on YouTube and 15K followers on Instagram.
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   For women (flexed and unflexed): The average woman’s bicep is 13.4 in (34 cm), but just as for men, a variety of factors like age, weight, height, body composition, and training volume can influence your bicep size, with peak sizes in your 30s or 40s. Here’s a breakdown of average flexed and unflexed bicep size by age:

   • 20-29: 12.4 in (31.5 cm) unflexed; 13.3 in (33.7 cm) flexed
   • 30-39: 12.9 in (32.8 cm) unflexed; 13.9 in (35.3 cm) flexed
   • 40-49: 13.1 in (33.3 cm) unflexed; 14.1 in (35.8 cm) flexed
   • 50-59: 12.9 in (32.8 cm) unflexed; 13.9 in (35.3 cm) flexed
   • 60-69: 12.8 in (32.4 cm) unflexed; 13.7 in (34.8 cm) flexed
   • 70-79: 12.6 in (32 cm) unflexed; 13.5 in (34.3 cm) flexed
   • 80+: 11.7 in (29.6 cm) unflexed; 12.5 in (31.8 cm) flexed
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Section 2 of 7:

What else affects bicep size?

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1. 
   Your genetics, training volume, and diet also impact your bicep size. Age and gender play a significant role in your bicep size, but that’s only part of the story. Here are some other factors that can impact the size of your biceps (in literal circumference or aesthetically):

   • Genetics: Your natural muscle development determines the size and shape of your muscles, as well as how quickly or easily you can build muscle.
   • Regular exercise: Consistent strength training has the biggest effect on your bicep size. While genetics may determine the shape, bicep-focused workouts will lead to more growth.
   • Diet and nutrition: Your diet supplies the protein, healthy fats, and carbohydrates needed to repair and grow muscle tissue after workouts.
   • Body composition: A lower body fat percentage will make your biceps appear larger because of the more visible separation between your biceps, triceps, and shoulder muscles.
   • Height: Taller folks with long arms need to put on more muscle mass to appear to have “big” arms. A 6’7” man’s 15-inch arms will look smaller than a 5’10” man’s 15-inch arms.

Section 3 of 7:

How big is a “big” bicep?

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   For men: According to ACE-certified personal trainer Monica Morris, a good-sized bicep for an average-height man around 5’10” would be “somewhere in the range of 15-17.5 inches (38-45 cm).” However, what looks like a “big” bicep is different for everyone due to differences in height, size, and aesthetic preferences. Here are some general guidelines for the average man:

   • 11-12 in (28-30 cm): Below average; smaller than most
   • 12-14 in (30-35cm): Average; may still be thin-looking for some
   • 14-16 in (35-41cm): Muscular; bigger than most peers
   • 16-18 in (41-46cm): Big and strong; you look like you regularly work out
   • 18-20 in (46-51cm): Very big; attention-grabbing, bodybuilder size
   • 20+in (51cm+): Elite; professional bodybuilder or top-tier lifter size
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   For women: For women around 5’6”, Morris adds that “12.5 inch (32 cm) arms are a muscular size circumference, depending on your desired look.” Just as for men, what looks like a “big” bicep for a woman is subjective and depends on factors like height, size, and preferences in appearance. Here are some general guidelines for the average woman:

   • 10-11 in (25-28cm): Below average; smaller than most
   • 12-13 in (30-33cm): Average to muscular; toned and well-defined
   • 14-16 in (35-41cm): Muscular; bigger than most peers and some men
   • 16-18 in (41-46cm): Big and strong; attention-grabbing, bodybuilder size
   • 18-20 in (46-51cm): Elite; comparable to top-tier bodybuilders
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   Remember, what counts as “big” is different for everyone. “The answer to this question completely depends on the individual and their size-height ratio, plus their desired physical appearance,” Morris explains. “It’s important not to necessarily strive for a number (size), but one that looks muscular for the individual’s shape and size and is both proportionate and attainable.”

   • So, don’t feel down if your biceps don’t literally “measure up” to what someone says is a big size. If you’re happy with their appearance, that’s all that matters!
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Section 4 of 7:

Best Exercises & Routines for Bicep Growth

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   Integrate these bicep isolation exercises into your routine to boost growth. If you’re looking to explode your bicep—say, to 18 or even 20 inches—Morris recommends “training biceps hard, including 7 bicep exercises for every bicep day.” Here are her recommended movements to target your biceps:

   • Rope curl: Attach a rope Y-handle to a cable lowered to the floor. Curl your arms upward from the bottom of your range of motion with your palms facing in and thumbs up.
   • Short bar curl: Attach a short bar to a cable lowered to the floor (or use an EZ bar) with an underhand grip and curl upward.
   • Reverse short bar curl: This is performed the same as a short bar curl, but with a reversed (overhand) grip.
   • Scarecrows: With a pair of light dumbbells, raise your elbows to shoulder height with your weights hanging down toward the floor. Rotate your shoulders to lift the dumbbells above your elbows. (This move targets your shoulders and will help define your biceps.)
   • Preacher curls: Sit or stand at a preacher bench and perform bicep curls with an EZ bar or dumbbells and an underhand grip.
   • Wide grip barbell curls: Grab a barbell with a wide, underhand grip and curl it upward toward your shoulders to target the short head of your biceps.
   • Isolated dumbbell curls: Sit on a bench and lean forward, resting your elbow against the inside of your leg. Curl a dumbbell up slowly, squeezing the bicep at the top of the movement.
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   Aim for at least 6-9 sets of bicep exercises per week, with 6-12 reps per set. For most people, this is the minimum effective training volume that wears down the muscles enough for growth (hypertrophy) without training so hard that your muscles can’t recover from the workout. In general, lift a weight that’s heavy enough that you struggle to complete the last few reps in each set with good form. Once you can complete your full rep range with good form, you can increase your weight.

   • How much should you increase your weight? For upper body exercises, increase the weight by about 5%. For example, if you can curl a 35 lb dumbbell for your full set and rep range, try about 37.5 lbs next time (the smallest increment is often 2.5 lbs (1.1 kg)).
   • Of course, each body is different. You can increase your weekly sets or weight as needed to get the results you want.
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   Sample bicep routine 1 (experienced beginner/intermediate): Here is an example workout routine targeting your biceps. It covers 4 different exercises and up to 12 sets total. (Feel free to add or substitute additional exercises to suit your muscle growth goals.) You can try this routine once or twice a week, leaving 2-4 rest days in between:

   • Wide grip barbell curls: 2-3 sets, 8-12 reps each (2-minute rests)
   • Rope or hammer curls: 2-3 sets, 8-12 reps each (2-minute rests)
   • Preacher curls: 2-3 sets, 8-12 reps each (2-minute rests)
   • Cable curls or short bar curls: 2-3 sets, 8-12 reps each (2-minute rests)
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   Sample bicep routine 2 (intermediate): Here is a more intense routine for more experienced lifters looking to grow their biceps. It covers 5 exercises and up to 17 sets, but with fewer reps:

   • Barbell curls: 3-4 sets, 6-8 reps each (2-minute rests)
   • Seated dumbbell curls: 3-4 sets, 8-12 reps each (2-minute rests)
   • EZ bar curls: 3-4 sets, 8-10 reps each (20-second rest pauses)
   • Hammer curls: 2 + drop sets, 6-10 reps each (2-minute rests)
   • Concentration curls: 2 sets, 20 reps each (1-minute rest)
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   Sample bicep routine 3 (experienced intermediate/advanced): This routine is best for serious lifters looking to grow very large biceps:

   • Barbell curls: 3-4 sets, 6-8 reps each (2-minute rests)
   • Seated dumbbell curls: 3-4 sets, 8-12 reps each (2-minute rests)
   • Straight bar cable curls: 5-7 sets, 8-10 reps each (2-second rest pauses)
   • Preacher dumbbell curls: 2 sets, 10 slow-negative reps (2-minute rests)
   • Concentration curls: 2-3 sets, 20 reps each (1-minute rests)
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Section 5 of 7:

More Bicep Training Tips

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1. 1
   Try a variety of exercises, always remembering to use good form. “Isolate and move slowly through the concentric (up/raising) and eccentric (down/lowering) phases of the movement,” Morris advises. “Compromising form so you can lift heavier will result in either injury, or the muscle not becoming as detailed and shapely (more bulky). Use a variety of different bicep exercises to hit the different heads.”

   • An easy way to add variety to your workouts is to change up your grip. Try a wider grip on barbell exercises to work the short head of your biceps, a closer grip to work the long head, or a reverse (pronated) grip to work the brachialis muscle underneath your biceps (which also contributes to a big bicep look).
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   Increase your training volume if your growth is sluggish. If you’re struggling to gain muscle in your biceps, “go with higher volume,” explains certified personal trainer Pete Cerqua. “I'd be looking to get 30 to 32 sets per week on each of the arm muscles, biceps, and triceps,” for a muscular, balanced look.

   • You could try doing 7-8 sets on 4 non-consecutive days, or whichever training schedule works best for you. Just remember to leave at least 1 rest day between bicep workouts to give your muscles time to recover and avoid overtraining.
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   Train your triceps as well to increase the overall size of your arms. Fitness expert Ian Heydecke explains, “If [you] want bigger arms, you actually need bigger triceps than biceps, because it's three muscles compared to two. Your triceps make your arms look bigger.” Your triceps are the antagonist, or opposite, of your biceps; they help your elbows extend smoothly, while your biceps contract, or bend, them. Here are some great tricep exercises:

   • Straight-bar cable pushdown: Targets the lateral (outside) head of the triceps.
   • Close-grip bench press: Recruits all 3 heads of the tricep—lateral, long (upper inside), and medial (lower inside).
   • Barbell lying triceps extension (skullcrushers): Targets the lateral head and long head.
   • Seated 2-arm overhead dumbbell extension: Hits the long head for increased mass.
   • Reverse-grip cable pulldown: Targets the medial head and can be done two ways: with 2 hands on a straight-bar attachment, or one arm at a time with a D-handle.
   • Seated machine dip: Grow the lateral and medial heads of the triceps.
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   Eat a diet high in protein and healthy fats. For most people, eating 1.8-3.2 grams of protein per pound of body weight (1.6 and 2.2 g/kg) per day is optimal for gaining muscle. High-protein foods include lean meat and poultry, low-fat dairy, fish and seafood, eggs, legumes, soy products, and nuts and seeds. Carbs are also essential for maintaining your energy and growing muscle. Aim for about 1.8-3.2 grams per pound (4-7 g/kg) of body weight per day from sources like whole grain breads and pastas, potatoes, brown rice, legumes, and fruits.

   • Don’t forget about healthy fats, too! Monounsaturated and polyunsaturated fats (including omega-3s) are vital for lowering cholesterol, controlling your risk for heart disease, and balancing your diet.
   • About 20% to 35% of the calories in your diet should come from healthy fat sources like avocados, nuts, seeds, fish, and oils like olive, peanut, canola, sunflower, corn, soybean, and flaxseed.
   • How many calories do you need to gain muscle? For most people, maintaining a calorie surplus of 350-500 calories per day is ideal for adding muscle without also adding fat.
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   Try to get 7-9 hours of sleep per night. When you’re in REM sleep, your body releases growth hormones that help your muscle tissue repair itself and grow after a workout. The longer you sleep, the more time your muscles have to regenerate! Adequate sleep will also leave you well-rested, keep your reflexes sharp, and give you the energy you need to tackle a strenuous workout the next day.
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Section 6 of 7:

How to Measure Your Bicep

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1. 
   Measure your bicep around the peak while flexed with a measuring tape. “To do that, close your fist and contract (squeeze) your bicep while moving your forearm towards your shoulder,” Morris explains. “Measure at the largest part of your bicep while flexed.” It can be tricky to maneuver the measuring tape by yourself, so you might ask a friend to wrap it around your bicep for you.

   • Take measurements before and after a workout. “For a true read, you would do both,” Morris adds.
   • Morris recommends measuring every 2 weeks to track your progress. “If you really want to gain in size, measure again every 2 weeks to see if they’ve enlarged at both your pre-workout and pump size.”

Section 7 of 7:

Bicep Anatomy

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1. 
   Your bicep (biceps brachii) consist of 2 muscle heads on the front of your upper arm. The long head is located on the outside (lateral) side of your arm, and the short head is located on the inside (medial side). The primary function of the bicep muscle is to flex your elbow joint (bend your arm) and supinate (rotate) your forearm.

   • The long head is the bigger of the 2 heads and is responsible for the “peak” of your bicep when you’re flexing. It begins near your scapula and runs through your elbow joint.
   • The short head adds width to your bicep and is smaller than the long head. It also begins near the scapula and ends in the same tendon as the long head (without sharing any muscle fibers).
   • Underneath your bicep is the brachialis muscle. It’s a thick and powerful muscle that is the primary flexor of your elbow. A well-developed brachialis contributes to a “big bicep” look.
   • The biceps are about 60% fast-twitch muscle and 40% slow-twitch muscle, meaning they respond best to explosive movement and heavy resistance (but a variety of training speeds and weights is beneficial for them).

   1. And if the steps above have been helpful, be sure to download this article as a PDF so you can print, read, or reference it any time.

   Download PDF for $2.99
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