Some people want to know their waist or thigh size, for girls it's more about hip size, but what men want to know first is their arm size of course. The size of the biceps is one of the main concerns of bodybuilders. In order to set your goals and adapt your training to your evolution, you need to know your arm circumference in centimeters. Find out here what the average arm circumference is.
How to measure your arm circumference?
Between a man measuring 1.65m and another measuring 1.90m who have the same arm circumference, either the shorter man has a larger arm in relation to his body, or the taller man has a thinner biceps in relation to his height.
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).
To determine the average arm circumference accurately, specialists have found a foolproof method: the ratio between the wrist circumference and the size of the biceps. Here, the wrist should be measured at the smallest point, below the bony protuberance.
The arm circumference for a normal sedentary person
For a male individual who does not practice weight training, age has an influence on the size of the arm. Here, we have taken as an example a person with a wrist circumference of 16 cm. Until the age of 20, the subject is in a physical growth phase, his arm develops in the same way as the rest of his body. Around 20-21 years old, he reaches his adult height and the average arm circumference is 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 muscle mass gain. Muscles grow as a result of your physical activity and fat mass decreases in favor of lean mass, resulting in well-developed and well-sculpted muscles.
Refer to the following chart to see if you already have a big arm. This ratio is for a man who practices bodybuilding without anabolic steroids or any other doping.
Here is the correspondence table for men.
| Wrist size | Intermediate | Confirmed | Expert |
| 16 cm | 35 cm | 37 cm | 39 cm |
| 17 cm | 36.5 cm | 38.5 cm | 40.5 cm |
| 18 cm | 38 cm | 40 cm | 42 cm |
| 19 cm | 39 cm | 41 cm | 43.5 cm |
| 20 cm | 40.5 cm | 43 cm | 45 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.
Method for developing arm circumference
To develop the size of the biceps, you need to work on its muscle group: the biceps brachii, the anterior brachialis and the three fascicles of the triceps brachii. You need to do exercises such as the hammer grip curl with dumbbells, incline curl with dumbbells, desk curl with dumbbells, neck extension with dumbbells, recumbent triceps extension with dumbbells and decline triceps extension with dumbbells.
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.
The arm circumference of famous bodybuilders :
- Around 1966, with 50 cm, we find Larry Scott
- In 1979, with 46 cm, we find Frank Zane,
- Between 1975 and 1980, we find Arnold Schwarzenegger with 55 cm
- In 2000, Flex Wheeler was 53 cm
- Around 2006, with 57 cm, it is Jay Cutler that we find
- Finally, in 2007, Ronnie Coleman was 61 cm
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
23 Comments
I'm in the average range, it's cool.
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
here it is, video viewed, I will test it
on the other hand your companion has really small arms she (without mockery)
33 and I'm not in the chart what is the average arm circumference for a man?
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 😅)
36
58 years old
1'61m
38 arm circumference
38 calf circumference
132 shoulder circumference
All cold
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.
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
44
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.
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
https://youtu.be/nHGGXQp-OJA
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
32 years old, 1m73, 68.5 kg, wrist circumference 17cm, arm circumference 41cm it's not bad
32 for me I'm 15
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
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.
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)?
47 cm, 50 years 1m85. 99kg in dry program Proshredz.
Hello by contracting? Me it is 35 cm rest and 40cm. Contract. Thanks
1m86, 95kg 15% of fat.
Cold biceps 45, Calves 47, Pec 108.
1m86 , 95 kg , 19% Fat
Cold biceps 45 , Calf 43, Pec 122 😉