Measurement of the biceps muscle is done for various reasons, for example to find out muscle growth after lifting weights or determine the circumference of the sleeves that you want to buy. For that, you can measure your biceps yourself or ask a friend at the gym for help. If you want to wear a shirt that fits snugly, have a tailor or a friend measure your biceps. Either way, you'll need a measuring tape to measure your biceps.
Step
Method 1 of 2: Finding Out Biceps Muscle Growth Progress
Step 1. Measure the circumference of your biceps before lifting weights
Biceps measurement results are inaccurate if done after you train your arm muscles because when you exercise, blood flow to the muscles makes the biceps and triceps circumferences enlarge.
If you want to measure your biceps circumference and exercise on the same day, take your arm measurement before exercising
Step 2. Take measurements of the two biceps muscles that are the largest in circumference
Circle the upper arm with the tape measure on the biceps most prominent near the armpit. Measure the arms one by one. By measuring both arms, you can compare the circumferences of your biceps and determine whether or not you need to increase the intensity of your workout if one of your biceps is smaller.
Ideally, the circumference of both biceps is equal
Step 3. Make sure the measuring tape touches the skin of the arm evenly
To get the right size, wrap the measuring tape evenly around the biceps. Do not tighten the winding or bend the measuring tape so that the measurement results are not wrong. Make sure the measuring tape is not twisted or bent when you measure your arm.
Do not measure the biceps wrapped in cloth. If you're wearing a shirt, roll up the sleeves as short as possible or remove the shirt so the tape measure can touch the skin of the arm you want to measure
Step 4. Do not contract the biceps while being measured
You can get an accurate result if your bicep is relaxed when you measure it. Before measuring your biceps, allow your arms to hang straight at your sides and relax your arm muscles.
- If you lift weights regularly, consistency is an important aspect when measuring body parts. Do not contract the muscle being measured to ensure consistency of measurement.
- The intensity of muscle contractions continues to change according to the progress of training. Therefore, the measurement results are most accurate if the muscle is relaxed when it is measured.
Method 2 of 2: Determining Shirt Size
Step 1. Wear a shirt that is light material
If you want to measure your biceps to find out your shirt size, it's okay to measure your biceps even when they're wrapped in a shirt sleeve, but make sure the fabric is thin for an accurate result. Biceps measurements can be wrong if you wear a shirt that is thick.
You can take off your t-shirt or shirt if your brother or sister is measuring your arm while chatting casually. Don't take your shirt off if the tailor or salesperson at the fashion store is measuring your sleeve
Step 2. Let your arms hang relaxed at your sides
If someone else is going to be measuring your biceps, stand up straight and relax your upper body. Let your arms hang relaxed at your sides as you measure.
Occasionally, a tailor may ask you to spread your arms out to the sides so he can wrap a measuring tape around your biceps. Lower your arms to your sides when the tape measure is already around your arms
Step 3. Measure the biceps at its largest
So that the sleeves are not loose or too small, make sure that what is measured is the biceps that stands out the most. Usually, the measuring tape is on the upper arm near the armpit about 5 cm below the armpit. Use a soft tape measure to measure your biceps.
The tailor will measure the biceps in this position. If the person helping you has never measured your biceps, explain in detail how and where to measure your biceps
Step 4. Do not contract the biceps
You may want to contract your biceps to increase your arm circumference. While you may do so in certain situations, the shirt size may be incorrect if the measurement results are inaccurate because you contracted your biceps as you measured.
