Your Biceps as Big as the Average

      Relatively small as muscles go, but they’re important. “Any time you pull, grab, hug, grapple, carry, or lift something, your biceps are working,” says BJ Gaddour, C.S.C.S.
     Average guy’s below. If you don’t measure up or if you just want to grow bigger, keep reading for the best ways to work one of your favorite muscles.
20-29    13.1"
30-39    13.7"
40-49    13.7"
50-59    13.6"
      Exercise volume, intensity, and time under tension,” says Gaddour. If you want to hit your biceps from every angle, add these four techniques from Gaddour to your workout routine.
ump up, pulling your chest to the bar. Hold the top position for 2 seconds, and then take 3 to 5 seconds to lower yourself until your feet touch the box.
that your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, and slowly lower the weight back to the starting position. When you can’t do anymore reps of the classic curl, start curls where you focus on the lowering.