Some male bodybuilders appear to have very large biceps and comparatively small triceps, and some women would like to build a similar look. So, can women build big biceps in that way? Women can build noticeably larger biceps with consistent training. However, the “big biceps, small triceps” look does not match how the upper arm is built, or how bodybuilders’ arms actually develop.
Understanding why requires a closer look at arm anatomy, how muscle grows, the physiological differences between men and women, and the role body fat plays in how muscles look.
What makes the upper arm look big?
The size of the upper arm comes from several muscles, not just the biceps.
The triceps is the largest part of the upper arm
The triceps brachii sits on the back of the upper arm and has three heads. Measurements of upper limb muscle volume in adults have found that the triceps is the largest muscle of the upper arm by volume, larger than the biceps (Holzbaur et al., 2007).
This means arm size depends heavily on the triceps. Arms that look very large generally have well-developed triceps, even when the biceps draws more attention.
The biceps and brachialis work together
The biceps brachii sits on the front of the upper arm and has two heads. It flexes the elbow and rotates the forearm so the palm faces upward.
Beneath the biceps lies the brachialis, a strong elbow flexor. Because the brachialis sits underneath the biceps, its development can add thickness to the front of the arm and contribute to how large the biceps appears.
Do male bodybuilders really have big biceps and small triceps?
Generally, no. Competitive bodybuilders typically have large triceps as well as large biceps. Several factors can create the impression of disproportionately large biceps.
Posing and viewing angle
Poses such as the front double biceps are specifically designed to display the biceps. When the elbow is flexed and the biceps is contracted, it becomes more prominent, while the triceps is less visible from the front.
The shape of the biceps peak
The visible “peak” of the biceps when flexed is influenced by the length of the muscle belly and where the tendons attach. These characteristics are largely genetic and cannot be meaningfully changed through training.
Two people with similar biceps size can therefore have very different-looking arms when flexing.
Very low body fat
Competitive bodybuilders are often extremely lean on stage, which makes muscle shape and separation more visible. This can make the biceps appear larger and more defined than it would at a higher body-fat level.
Drug use and genetics
Elite male bodybuilders with exceptionally large arms often combine favorable genetics with years of training, and in many cases, anabolic steroid use. Their arm size therefore does not represent what most people can expect to achieve through training alone.
Can you grow biceps without growing triceps?
To a degree, yes. Muscle growth is largely specific to the muscles that are trained. Training the elbow flexors with direct biceps work and pulling movements stimulates the biceps and brachialis, while the triceps is mainly trained by pressing and elbow extension exercises.
Someone who emphasizes biceps training more than triceps training can shift the relative development of the two muscles. However, the triceps is still involved in many common upper-body movements, including push-ups and pressing exercises.
Why deliberately keeping triceps small is not practical
A muscle cannot be selectively shrunk while the rest of the arm grows. The only way to limit triceps development is to train it less. Because the triceps makes up the larger part of the upper arm, limiting its development also limits overall arm size.
The triceps also extends the elbow, so it plays an important role in pushing movements and in daily activities. Balanced development of the arm muscles is generally more useful for both appearance and function.
Can women build big biceps?
Yes. Women respond to resistance training with meaningful muscle growth, including in the arms. However, there are physiological differences between men and women that affect how much muscle is typically gained in absolute terms.
Testosterone and muscle growth
Women typically have much lower circulating testosterone than men. Testosterone influences muscle protein synthesis and muscle mass, which is one reason men generally carry more muscle.
Despite this, a systematic review and meta-analysis found that men and women gained similar amounts of muscle in relative terms during resistance training programs, although men generally gained more in absolute terms (Roberts et al., 2020). In other words, women can expect a similar proportional response to training, starting from a smaller baseline.
Upper-body muscle distribution
Research on skeletal muscle distribution has found that the difference in muscle mass between men and women is particularly pronounced in the upper body (Janssen et al., 2000). As a result, women typically start with less upper-body muscle, and arm size usually increases more slowly in absolute terms than it does in men.
This does not prevent women from building visibly larger and more defined arms. It does mean that the arm size of elite male bodybuilders is not a realistic comparison.
What helps the biceps grow?
The principles of biceps growth are the same for women and men.
Train the elbow flexors directly
Biceps curls with the palms facing up primarily target the biceps. Curls with a neutral grip, often called hammer curls, place more emphasis on the brachialis and brachioradialis.
Pulling exercises such as rows and pull-ups also train the elbow flexors. Our article on pull-ups vs squats for arm growth explains how compound pulling movements contribute to arm development.
Use sufficient training volume and effort
Research suggests that higher weekly training volumes are associated with greater muscle growth, up to a point (Schoenfeld et al., 2017). Training reasonably close to muscular failure also appears to be important for stimulating hypertrophy.
The ideal volume varies between individuals and depends on recovery, training experience, and the rest of the training program.
Progress gradually over time
Muscle grows when training is progressively challenging over time, for example by increasing the load, the number of repetitions, or the number of sets.
Arm muscles are relatively small, so visible changes in size often take months of consistent training rather than weeks.
How body fat affects how the biceps look
Muscle definition depends not only on muscle size but also on the amount of fat stored under the skin.
Women typically have a higher body-fat percentage than men at similar levels of fitness, partly for reproductive and hormonal reasons. The arm can therefore appear smoother even when substantial muscle is present.
The extreme leanness seen on bodybuilding stages is usually temporary and difficult to maintain. Very aggressive attempts to reduce body fat can also have negative health effects. A sustainable level of body fat with well-developed muscle is a more realistic goal for most people.
What about steroids?
The arm size of some male bodybuilders is partly associated with anabolic steroid use, which can raise questions about whether women can achieve a similar look in the same way.
In women, anabolic-androgenic steroids can cause virilization, the development of male-typical characteristics. Reported effects include deepening of the voice, increased body and facial hair, enlargement of the clitoris, acne, and scalp hair loss, and some of these effects, such as voice changes, may be permanent (Pope et al., 2014).
Our article on what you need to know about steroids provides broader background on how anabolic steroids affect the body.
The bottom line
Can women build big biceps? Yes, women can build noticeably larger and stronger biceps through consistent, progressive training. Women tend to gain muscle at a similar relative rate to men, although they typically start with less upper-body muscle and gain less in absolute terms.
However, the “big biceps, small triceps” look is largely an impression created by posing, genetics, and very low body fat. The triceps makes up the larger part of the upper arm, so the most effective way to build bigger-looking arms is to develop both muscles rather than trying to keep the triceps small.
References
Holzbaur KRS, Murray WM, Gold GE, Delp SL. Upper limb muscle volumes in adult subjects. Journal of Biomechanics. 2007;40(4):742–749.
Janssen I, Heymsfield SB, Wang ZM, Ross R. Skeletal muscle mass and distribution in 468 men and women aged 18–88 yr. Journal of Applied Physiology. 2000;89(1):81–88.
Pope HG Jr, Wood RI, Rogol A, Nyberg F, Bowers L, Bhasin S. Adverse health consequences of performance-enhancing drugs: an Endocrine Society scientific statement. Endocrine Reviews. 2014;35(3):341–375.
Roberts BM, Nuckols G, Krieger JW. Sex differences in resistance training: a systematic review and meta-analysis. Journal of Strength and Conditioning Research. 2020;34(5):1448–1460.
Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. Journal of Sports Sciences. 2017;35(11):1073–1082.
