Biceps are one of the most popular muscles people focus on when working out. Whether you’re lifting heavy weights or just flexing in the mirror, big arms are often seen as a sign of hard work in the gym. If you’re training for looks, that’s totally fine.
Recently, new data from the CDC’s National Health and Nutrition Examination Survey (NHANES) has given us a clearer picture of the average size of men’s upper arms. The study measured midarm circumference—a good way to estimate muscle size and upper-arm strength—in 19,151 men across different ages.
Here’s the average bicep size by age group:
- Age 20-29: 32.3 cm (about 12.7 inches)
- Age 30-39: 33.0 cm (about 13.0 inches)
- Age 40-49: 33.3 cm (about 13.1 inches)
- Age 50-59: 33.2 cm (about 13.1 inches)
- Age 60-69: 32.8 cm (about 12.9 inches)
- Age 70-79: 31.8 cm (about 12.5 inches)
- Age 80 and older: 30.7 cm (about 12.1 inches)
So, the average bicep size peaks around 13 inches, which isn’t superhero-sized but is respectable.
Why does midarm circumference matter? It’s more than just how your arms look. Studies show it reflects your muscle mass, upper-body strength, and even your overall health. For example, a larger midarm size is linked to a lower risk of death from any cause, according to research in Clinical Nutrition and PLOS One.
If you want bigger arms, don’t just do bicep curls. Include exercises like chin-ups, rows, and presses. These work your arms through full movements and with heavier weights. For curls, try EZ bar curls, preacher curls, and hammer curls, focusing on slow and controlled movements. Also, don’t forget your triceps—they make up most of your upper arm, so training them is key to growing your arms.
Use different numbers of reps, from 5 up to 30 per set. Usually, 8-12 reps is good for building muscle, but mixing it up can help. Make sure your workouts are tough enough—you should stop about 3 to 5 reps before you can’t do any more on heavy lifts, and push a bit harder on isolation moves like curls.
Aim for 3 to 5 exercises targeting your arms each week, with 10 to 20 total sets. Listen to your body and adjust how much you train based on how you recover.
Lastly, eat enough protein (around 1.6 to 2.2 grams per kilogram of your weight), keep training regularly, and get good sleep. With the right effort, you’ll soon see your arms grow beyond the average. And remember: averages are just numbers—they don’t define your worth or your success in the gym.
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