Get it here. To measure the upper arms to determine their size and circumference, flex your biceps as if you were showing off how jacked you are. Take your measuring tape and wrap it around the largest part of the upper arm. This will vary from one person to the next but many people find that the upper arm is largest just off center toward the shoulder.
Make sure the measuring tape is straight around the entire circumference of the arm and not crooked as this will provide an inaccurate result.
Pull the tape measure tight enough against your arm so that the entire tape measure is in contact with the skin but not so tight that it presses into your skin. Place the end of the tape measure closest to the one inch mark against the measuring tape so that the side edges are aligned. The end of the tape measure will line up with a measurement, for example 16 inches.
This is the size of your upper arm. Your arms are well developed and look impressive. Congratulations if you fall into the Big Arms or Massive Arms category. If you fall into a category that indicates that you have some work to do in the area of arm muscle development, you may want to read the following articles:.
To the average folk, whether your arms are To the gym bro, your arms are above average. With that said, from what you described, you have incredible genetics. In more classic old school bodybuilders books, you were considered to have big arms if the flexed girth of the upper arm was[1] 10 inches more than your wrist circumference. The man above was Serge Nubret, his arms looked huge, however, a lot of it had to do with his proportions.
I wouldn't recommend measuring your biceps to tell you whether your body is "good" or "bad" — that's the start of having a fairly dysfunctional relationship with your body. If you are an adult man, it is smaller than a European or American average. Really, you're measuring your upper arms, not your biceps. Your triceps and brachialis are important too. To measure correctly, you measure the largest part of your upper arm, arm bent and flexed — never pumped. All the antagonistic muscle pairs in your body have an important relationship.
You should think of them as a team. Since they work together, you should work them out together or at least in balance. If you work out your chest too much and your back too little, you can end up with a rounded back.
This leads to poor posture, poor stability and poor overall strength. The same applies to your biceps and triceps. Focusing too much on one and neglecting the other can make you look weird and give you all kinds of strength and coordination problems. Two important biceps vs. A smaller muscle may be mechanically stronger than its bigger antagonist because of an advantage in its location, and vice versa. The average person has about the same size ratio in their upper arm muscles. This holds up in most cases whether the person is an avid athlete, bodybuilder, or even a couch potato.
Your brachialis is mostly hidden under your biceps. You might be able to see it poking out between your biceps and triceps if you look at the side of your arm and flex. You can use it together with the above size ratio to find out what your average triceps size should be. Their strength ratio should be about This means you should be able to lift about the same weight pulling with your biceps as pushing with your triceps. This logic applies to many of your antagonistic muscle pairs, although there are some exceptions due to certain joint attachments.
The quads and hamstrings, for instance, have an ideal strength ratio of Keeping your biceps and triceps at about a strength ratio will help you prevent injury in bodybuilding, sports, and everyday life. To hit this ratio, you may have to work out the smaller muscle in the pair a bit more. Whichever muscle is weaker in your case, make sure to work that one out first on arm day. You may also want to give it an extra set or two of reps. An easy way to check the current strength ratio of your biceps and triceps is to compare your curls to your skull crushers.
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