How are biceps measured?


The measure of the biceps It is a good example of the results we are achieving in the gym. When we undergo scheduled training to improve our muscles, their greater or lesser development tells us how we are doing them.

Additionally, the biceps are among the most visible muscles. Therefore, they are important from the point of view aesthetic. But its growth is not only a matter of this, it also indicates that our fibers enjoy good health. So that you know how to improve these muscles and how to measure your biceps, below we explain everything you need to know.

What are biceps?

a biceps

Closeup of a biceps

We call biceps (actually, brachial biceps) to the muscle located in the anterior region of the arm that stands out when bending it. Precisely, it is responsible for flexion of the elbow and gives mobility to the arm. In turn, it serves as cover for two others, the anterior brachialis and the coracobrachialis.

It is watered by two branches of the brachial artery, the calls bicipital arteries and the nerve that intervenes in its operation is a branch of the musculocutaneous. Likewise, in its upper area it has two parts or heads. The internal or short one originates in the so-called coracoid process through a tendon shared with the coracobrachialis itself. For its part, the external or long one begins in the so-called supraglenoid tuberosity of the scapula or scapula and descends through the bicipital groove of the humerus.

Both parts come together and insert into the lower area of ​​the muscle through a tendon that is in the bicipital tuberosity of the radio. Likewise, these two heads work together so that the biceps perform their movements. These, as we told you, affect the elbow, but they also intervene in those of the shoulder and even the forearm.

However, so much technical terminology can be a bit boring. Therefore, we are going to explain to you how this muscle develops. And also how it is measured and what its dimensions should be.

How are these muscles developed?

Biceps exercise

Biceps exercise with dumbbells

The biceps of each arm are one of the muscles that we seek to develop when we start going to the gym. As you may have deduced, The exercises to achieve this are all of the type curl. In turn, those that consist, broadly speaking, of lift weights to the chest and lower them back down.

To make them, they are usually used the dumbbells, but also other elements such as pulleys or bars. The simplest way to perform these exercises is curl which is done sitting on a bench and flexing the elbow joint. However, there are many other types of curls which also allow the development of the biceps. For example, the concentrate, which is done by raising and lowering the dumbbell with the elbow resting on the inner thigh. Or the call preacher curl, which consists of raising and lowering the dumbbell with the arm close to the back of the bench.

In short, you can also use it to develop your biceps curl with resistance band, which is done by stepping on it and extending it by bending the elbows; he spider curl, which is done face down, or the curl with dumbbells resting the chest on the bench.

What is the normal measurement of the biceps?

biceps routine

Other curl biceps

It is also important when measuring your biceps that you know what their normal size is. This depends on various factors. But the most relevant are sex and age. That is, in men they are larger than in women and, furthermore, they change as we get older.

Thus, in people who do not do muscle training, the biceps measure between 26 and 34 centimeters for men y between 16 and 34 for women. Logically, this changes when we talk about athletes. In this case, the male biceps are between 30 and 36 centimeters, while the feminine ones measure between 25 and 34 centimeters.

Regarding age, biceps They grow between thirty and forty years for later go decreasing around one or two centimeters for each passing decade. But this applies to those who do not train, not to those who join the senior gym. In this case, naturally, the biceps will develop more as they do exercises for it.

How are biceps measured?


arm anatomy

Measuring these muscles is very simple. Furthermore, its position makes it easier. Since it is on the upper part of the arms, it is very comfortable for us to do so. All you have to do is place a tape measure around the center of the muscle (approximately halfway between the shoulder and elbow) and close it. The circumference created is what your biceps measure. Additionally, the arm must be in a certain position. You have to bend it at a ninety degree angle. And the upper part of the limb must be perpendicular to the ground, while the forearm is located in a horizontal position.

Contrary to what we might think, it is important to do so with the muscle relaxed. Otherwise the measurement will be unrealistic. This is because the muscles do not contract the same every day. That is, it can change from one to another and that is why relaxation is essential. It is also advisable that repeat the measurement two or three times to eliminate possible errors derived from tension or posture. This way, it will be more accurate.

This is the simplest way to measure biceps. But you can also use other tools. This is the case of the so-called calibrators. As you can imagine, it is a device with two pointed arms that are placed on the upper and lower part of the arm. Each caliper has values ​​that will tell you the measurement of your muscles. It is important that you adjust them to each part of the arm, but without putting too much pressure on it. In this way, you get a more accurate measurement of the biceps compared to the previous one. But either of the two is valid and the first is greater simplicity.

In conclusion, we have explained everything you need to know to measure biceps and also so that you can develop them. This will give you a better appearance and, above all, more muscle health. Dare to do exercises to achieve this and look stronger.

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