Big, muscular arms have always been desirable in the world of bodybuilding. It’s great to have arms that are 22 inches long and make people look at you when you enter a room.
The top old-school and current bodybuilders pushed the boundaries of bicep growth far past normal limits. Their massive guns set a trend that lives on today: everybody wants bigger biceps.
Through dedicated training routines, strategic nutrition, and often steroid use, they built arms that measured over 24 inches around, larger than most people’s waists.
Your local gym may have some big guys whose arms you want to be like. So you may wonder who has the world’s biggest, most muscular bicep.
This article will highlight the top contenders for the world’s most magnificent bicep throughout history.
- The Biggest Biceps Or Arm In The World
- 1. Sergio Oliva
- 2. Ronnie Coleman
- 3. Phil Heath
- 4. Markus Rühl
- 5. Roelly Winklaar
- The Best Biceps Exercises To Build Bigger Bicep
- 1. Standing Barbell Curl
- 2. Hammer Curl
- 3. Preacher Curl
- 4. Concentration Curl
- 5. Incline Dumbbell Curl
- 6. EZ Bar Curl
- 7. Cable Curl
- 8. Chin-Up
- 9. 21s (Seven-Seven-Seven)
- 10. Reverse Grip Barbell Curl
- Workout Plans To Build Bigger Biceps
- Bicep Workout Plan For Hypertrophy
- FAQs
- How many cm is the world’s biggest biceps?
- Which actor has the biggest biceps?
The Biggest Biceps Or Arm In The World
Here is the list of the top 5 best biceps of all time.
1. Sergio Oliva
Sergio Oliva, nicknamed “The Myth,” was born in Cuba on July 4, 1941. Oliva became a legendary figure in bodybuilding, winning the Mr. Olympia title.
Oliva was known for his incredible physique, balanced proportions, bigger bicep, and unmatched charisma. He passed away on November 12, 2012, but his impact on bodybuilding endures.
It is widely agreed that Sergio Oliva had some of the most impressive biceps in bodybuilding history. At the peak of his career, his arms measured an incredible 24 inches around.
How Sergio Oliva Achieved Bigger Arm Size
Sergio Oliva was widely recognized for his meticulous and rigorous training regimen. He combined traditional weightlifting exercises with specialized bodybuilding techniques.
Oliva’s workouts often included heavy barbell curls, dumbbell curls, and preacher curls, among other bicep-focused exercises.
His approach was a mix of high-intensity training and a disciplined protein-rich diet. His commitment to training was unparalleled. He regularly pushed his body to the limits to achieve hypertrophy and muscle density.
2. Ronnie Coleman
Ronnie Coleman is an American former professional bodybuilder who is considered one of the greatest of all time. He is known for his incredibly massive and symmetrical physique, and he won the Mr. Olympia title eight times, the most of any bodybuilder in history.
Coleman’s biceps were incredibly massive, measuring up to 24 inches in his off-season. He achieved his size through genetics, hard work, and dedication.
How Ronnie Coleman Grew His Biceps
Ronnie Coleman was known for his grueling workouts and “no pain, no gain” mentality. He combined heavy weightlifting with high-volume training to achieve his massive size.
Coleman used a variety of exercises and techniques to strengthen his biceps, including barbell curls, hammer curls, and preacher curls. Coleman also used progressive overload, superset, which gradually increased the weight lifted over time to shock his muscles.
He was known to lift exceptionally heavy weights, even for basic exercises, often exceeding the norm for bodybuilding standards.
3. Phil Heath
Phil Heath, born on December 18, 1979, in Seattle, Washington, is an American IFBB professional bodybuilder. Nicknamed “The Gift,” Heath has won the prestigious Mr. Olympia title seven times consecutively, from 2011 to 2017.
Phil Heath’s arms have been reported to measure around 23 inches at their peak. Heath’s biceps were measured at a truly massive 24 inches around at his largest.
What stands out about Heath’s biceps is not just their size, but also their incredible shape and definition. His arms are a standout feature of a physique with few, if any, weaknesses.
How Phil Got Bigger and Defined Bicep
Phil Heath has been noted for his remarkable genetic potential. However, his incredible bicep size was not solely due to his natural talent, but also due to his hard work and smart training approach.
Heath’s training regimen combines traditional and modern bodybuilding techniques, focusing on compound and isolation movements to build size and symmetry.
His bicep workouts typically incorporate exercises like standing barbell curls, preacher curl, and hammer curls, often in a high-rep range to induce hypertrophy.
His diet is meticulously planned, high in protein and carefully timed carbohydrates.
4. Markus Rühl
German professional bodybuilder Markus Rühl was another contender for the world’s biggest biceps. Rühl is considered one of the greatest bodybuilders of his generation.
He is known for his incredibly massive and symmetrical physique. In 2000 and 2002, he won the Night of Champions title twice.
His upper arms measured a staggering 24 inches around at their peak. The sheer density and thickness of his biceps made these numbers even more impressive.
Markus Rühl Biggest Bicep Secret
Markus Rühl was renowned for his intense and high-volume training style. To build his massive biceps, Rühl employed various exercises, including barbell curl, dumbbell curls, and concentration curls, often undergoing rigorous drop sets and super sets.
He was known to lift heavy weights with lower rep ranges for mass, and lighter weights with higher rep ranges for definition.
His training method also included plenty of rest and recovery periods for maximum muscle growth. He also ate a high-calorie, protein-rich diet.
5. Roelly Winklaar
Egberton Rulove “Roelly” Winklaar was born on June 22, 1977, in Curaçao, a small island in the Caribbean. Roelly is a professional bodybuilder who competes in the IFBB. He is widely considered one of the greatest bodybuilders of the modern era.
He has won numerous bodybuilding competitions and has been a strong contender in the Mr. Olympia line-ups because of his incredible muscle mass and impressive stage presence.
Roelly Winklaar’s arm measurements at his peak have been reported to be around 24 inches, placing him among the bodybuilders with the biggest biceps in the sport’s history.
His biceps are notable not only for their size but also for their peak and definition, which makes them one of his standout features on stage.
How Roelly Winklaar Achieved Bigger Bicep Size
Roelly Winklaar, who is called ‘The Dutch Beast,’ trains like a beast. His bicep workouts include a combination of traditional and innovative exercises, such as barbell curls, spider curls, and cable curls.
He often starts with lighter weights and more reps, then progresses to heavier weights with fewer reps. This approach allows him to work on both the size and definition of his muscles.
Like other top bodybuilders, Roelly follows a strict, high-protein diet and uses supplements like whey protein and BCAAs to support muscle growth and recovery.
The Best Biceps Exercises To Build Bigger Bicep
Biceps training is more than just lifting a barbell or dumbbell. Different exercises target different parts of the bicep and its associated muscles, helping you achieve a balanced and well-proportioned look.
For a complete bicep workout, make sure to incorporate various exercises.
1. Standing Barbell Curl
Muscle Worked: Biceps brachii (long and short head), brachialis, and brachioradialis.
How to Do: Stand with your feet shoulder-width apart. Hold a barbell with an underhand grip; hands also shoulder-width apart. Curl the barbell upwards until it reaches your shoulders. Lower it back down slowly.
2. Hammer Curl
Muscle Worked: Brachialis and brachioradialis, along with the bicep.
How to Do: Hold a dumbbell at arm’s length in each hand. Use a neutral grip (palms facing your torso). Curl the dumbbells while keeping your palms facing in. Lower the weights back down.
3. Preacher Curl
Muscle Worked: Focus more on the Short head of the bicep.
How to Do: Sit on a preacher bench and place your upper arms against the pad. Hold a barbell or dumbbells with an underhand grip. Curl the weight upward, isolating the bicep muscle. Lower the weight back down.
4. Concentration Curl
Muscle Worked: Bicep peak, primarily the biceps brachii.
How to Do: Sit on a bench and spread your legs. Hold a dumbbell in one hand and lean slightly forward. Rest your elbow against your inner thigh and curl the dumbbell towards your chest. Lower it back down.
5. Incline Dumbbell Curl
Muscle Worked: Focus more on the long head of the bicep.
How to Do: Sit on an incline bench with a dumbbell in each hand, arms fully extended. Curl the dumbbells while keeping your elbows stationary. Lower the weights back down.
6. EZ Bar Curl
Muscle Worked: Both long and short heads of the bicep.
How to Do: Hold the EZ bar with an underhand grip, hands shoulder-width apart. Curl the bar towards your shoulders, then lower it back down.
7. Cable Curl
Muscle Worked: Biceps brachii with constant tension.
How to Do: Attach a straight bar to a low pulley on a cable machine. Hold the bar with an underhand grip and curl it towards your shoulders. Lower the bar back down.
8. Chin-Up
Muscle Worked: bicep and latissimus dorsi.
How to Do: Hang from a pull-up bar using an underhand grip, hands shoulder-width apart. Pull yourself up until your chin is above the bar. Lower yourself back down.
9. 21s (Seven-Seven-Seven)
Muscle Worked: Entire bicep (both long and short heads).
How to Do: Perform 7 half curls from the bottom to the midpoint, then 7 half curls from the midpoint to the top, and finally, 7 full curls. Use a barbell or dumbbells.
10. Reverse Grip Barbell Curl
Muscle Worked: Brachioradialis and outer head of the bicep.
How to Do: Hold a barbell with an overhand grip, hands shoulder-width apart. Curl the bar towards your shoulders, focusing on the brachioradialis and outer bicep. Lower it back down.
Workout Plans To Build Bigger Biceps
It’s important to focus on progressive overload, high volume, and proper form to build bigger biceps.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Standing Barbell Curl | 4 | 8-10 | 60 sec |
| Hammer Curl | 3-4 | 10-12 | 60 sec |
| Preacher Curl | 3-4 | 8-10 | 60 sec |
| Reverse Curl | 3-4 | 10-12 | 60 sec |
Bicep Workout Plan For Hypertrophy
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Chin-Up | 3 | Max | 90 sec |
| Standing Barbell Curl | 3 | 8 | 60 sec |
| EZ Bar Curl | 4 | 8 | 60 sec |
| Concentration Curl | 4 | 10 | 60 sec |
| 21s | 3 | 21 | 90 sec |
Notes: Max in the ‘Reps’ column for Chin-Ups indicates you should do as many reps as possible in one set.
FAQs
How many cm is the world’s biggest biceps?
Moustafa Ismail once held the Guinness World Record for the biggest biceps in the world at a stunning 31 inches, but his biceps were filled with Synthol and lacked the shape and definition to be called muscular.
But his title of the biggest bicep isn’t accurate, since his biceps entirely aren’t real.
Which actor has the biggest biceps?
Actors like Dwayne “The Rock” Johnson and Arnold Schwarzenegger, in his prime, have been renowned for their impressive arm size. However, several male celebrities, including Hugh Jackman, Chris Evans, Jason Momoa, and Vin Diesel, are also known for their impressive biceps.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.