Bicep size is determined by measuring mid-upper arm circumference. Measurements should be taken with biceps flexed. Average bicep size for men is 14.6 inches, for women 13.4 inches
Bodybuilding poses help judges assess physique and muscle definition. Mandatory poses vary by competition category and federation. Basic poses are relevant for both professional and amateur competitors
Biceps should be measured when arms are cold and relaxed. Measurements should be taken at mid-point between elbow and shoulder. Flexed measurements are more accurate but less appealing
Dumbbell curls are the primary exercise for building biceps. Incline dumbbell curls target biceps more effectively. Concentration curls isolate biceps as primary movers. Pull-ups engage biceps' entire range of motion. Pectoral flies work biceps and supporting muscles
Bicep measurements are needed for bodybuilding or shirt fitting. Exercise before measurement prevents accurate results. Always measure before working out for consistent results
Form fist first to tighten muscles. Extend arm straight down or out to side. Bend elbow slowly while keeping shoulders relaxed. Hold position with fist facing head