Do You Measure Arms Flexed or Unflexed, Reddit? A Guide to Accurate Arm Growth

October 1, 2025 •

3 min read

According to discussions on fitness subreddits, many have debated the best way to track arm size, asking the question: Do you measure arms flexed or unflexed reddit? The reality is that both methods are valid for different reasons, but the key to seeing progress is choosing one approach and sticking to it consistently over time.

Quick Summary

Deciding whether to measure your arms flexed or unflexed depends on personal fitness goals, but consistency in technique is the most important factor for reliable progress tracking. Both methods offer different insights into muscle development.

Key Points

Consistency is more important than the method: The most critical factor for tracking arm size over time is sticking to a single, consistent measurement method, whether flexed or unflexed.
Flexed measurements are for motivation: Measuring a flexed, pumped bicep captures the muscle's peak size and can provide a satisfying visual and psychological boost to track progress, especially in bodybuilding.
Unflexed measurements track true size: Taking a relaxed, "cold" measurement provides a more objective baseline of your resting muscle mass, which is less affected by temporary post-workout swelling.
Combine both methods for a complete picture: Some advanced lifters track both flexed and unflexed measurements to get a comprehensive view of their arm development, observing both peak size and resting circumference.
Measure at the same time and under the same conditions: For reliable data, always measure at the same time of day (ideally in the morning before a workout) and use the same technique to minimize variations.

Understanding the Reddit Debate

Fitness communities on platforms like Reddit often discuss the best way to measure arm size. Some prefer the "vanity" or flexed measurement to see peak size, which can be motivating. Others favor the "cold" or relaxed measurement, viewing it as a more objective baseline less affected by a temporary "pump". This difference highlights that the best method aligns with individual goals, but everyone agrees that consistency is crucial.

The Case for Measuring Flexed

Many in bodybuilding favor measuring arms while flexed, often with a muscle pump. This method focuses on maximum potential and serves as a psychological tool. A larger flexed measurement can show progress, especially during bulking. A fully contracted muscle is also a more rigid surface, potentially leading to more repeatable results if done correctly. This method reflects the peak of muscle development, useful for tracking the growth of muscle bellies.

The Case for Measuring Unflexed

For a more standardized assessment, measuring arms unflexed is preferred. This shows the arm's resting circumference, free from post-workout swelling. Unflexed measurements are often easier to take consistently as there's no variation in flexing intensity or pump. This approach is better for tracking fundamental muscle growth over long periods. Relaxed measurements are also standard for most health studies and comparisons to average population data.

How to Measure Arms Accurately and Consistently

Regardless of your chosen method, consistent technique is vital for tracking real progress.

To take a relaxed (unflexed) measurement:

Stand naturally with arms loose at your sides.
Use a flexible tape measure; having help can improve accuracy.
Measure around the thickest part of the bicep, midway between shoulder and elbow.
Ensure the tape is snug but doesn't compress the muscle.
Record and measure the other arm.

To take a flexed measurement:

Raise your arm to flex, curling the forearm towards the shoulder.
Make a tight fist and tense the bicep fully.
Measure the largest circumference of the flexed bicep, usually the highest point.
Keep the tape parallel to the floor and snug, but not too tight.
Record and aim for the same flexing intensity each time.

A Comparison of Measurement Techniques


Feature	Flexed Measurement	Unflexed Measurement
Primary Goal	Monitor peak muscle size and motivate based on visible gains.	Track fundamental, long-term muscle mass and provide a reliable baseline.
Consistency	Requires consistent flexing intensity and timing (e.g., 'no pump' and 'cold') for reliable tracking.	Easier to reproduce reliably, as the arm position is passive and consistent.
Context	Often used by bodybuilders or those focused on maximal muscular appearance.	Standard for comparing against population averages or clinical data.
Psychology	Can provide a strong motivational boost with larger numbers and visible peaks.	Provides a more realistic and objective view of progress, reducing reliance on temporary factors like pump.

Making a Choice for Your Fitness Goals

For beginners or those seeking motivation, a flexed measurement can be encouraging. However, for tracking unbiased long-term gains, the unflexed method is generally more reliable. Some advanced lifters track both for a complete picture of development. The best method is the one you will use consistently. Reddit discussions often emphasize consistency over the specific method. For more on consistent tracking, see this guide: https://help.macrofactorapp.com/en/articles/118-tips-for-taking-good-body-measurements.

Key Best Practices for Arm Measurement

Measure in a 'cold' state: Measure before workouts to avoid temporary pump-induced size increases.

Use a flexible tape measure: A soft fabric tape is best for conforming to the arm's shape.

Don't pull the tape too tight: The tape should be snug, not indenting the skin.

Measure in the same spot each time: Consistently measure at the exact same location to ensure reliability.

Document your progress: Record measurements over time to visualize progress and stay motivated.

Conclusion

Consistency is the most important factor whether you measure arms flexed or unflexed. Both methods, supported by discussions on Reddit and elsewhere, offer valuable insights into your fitness journey. Flexed measurements provide a motivational snapshot of peak size, while unflexed measurements offer a stable view of true muscle gains. By maintaining a consistent approach and following best practices, you can effectively track your progress and work towards your health and fitness goals.

Frequently Asked Questions

The standard approach for general health comparisons is to measure the arm in a relaxed, unflexed state, with the tape wrapped around the thickest part of the upper arm at the midpoint between the shoulder and elbow.

It matters for consistency and interpretation. Flexed measurements show your peak muscle size, while unflexed measurements show your resting size. The most important thing is to use the same method consistently to accurately track changes over time.

Bodybuilders often measure flexed to assess their maximum muscular development, especially after a workout when their muscles are 'pumped.' This focuses on peak hypertrophy and is a common part of their progress tracking.

Measuring after a workout is not ideal for tracking long-term, true growth. The temporary swelling from a "pump" can artificially inflate your measurement by up to an inch. For the most accurate reading, measure when your muscles are "cold" or rested.

To ensure consistency, always measure at the same time of day (e.g., morning), use the same method (flexed or unflexed), wrap the tape at the exact same spot on your arm, and apply the same amount of pressure.

Yes, it is very common for your dominant arm to be slightly larger than your non-dominant arm. You should measure both and track them individually to ensure symmetrical development.

Yes, making a fist can help maximize the contraction of your bicep during a flexed measurement. Curl your arm up, make a fist, and tense the muscle to achieve your peak size.