The average forearm size for lifters is 29 cm for men and 25 cm for women. Compare your unflexed forearm size by gender and height below.
Overall Forearm Size Standards (cm)
| Rating | Male | Female |
|---|---|---|
| Very Small | 23 | 20 |
| Small | 26 | 22 |
| Medium | 29 | 25 |
| Large | 33 | 28 |
| Very Large | 36 | 31 |
What is the average forearm size?
Men
29 cm
Women
25 cm
The average forearm size for lifters across all heights is 29 cm for men and 25 cm for women.
What forearm size is large? A forearm size of 33 cm for men or 28 cm for women is large. A very large forearm size is 36 cm for men or 31 cm for women.
What forearm size is small? A forearm size of 26 cm for men or 22 cm for women is small. A very small forearm size is 23 cm for men or 20 cm for women.
Male Forearm Size Standards by Height (cm)
| Height | XS | S | M | L | XL |
|---|---|---|---|---|---|
| 165 cm | 22 | 25 | 28 | 31 | 35 |
| 170 cm | 23 | 25 | 28 | 32 | 36 |
| 175 cm | 23 | 26 | 29 | 32 | 36 |
| 180 cm | 23 | 26 | 29 | 33 | 37 |
| 185 cm | 24 | 27 | 30 | 34 | 37 |
| 190 cm | 24 | 27 | 30 | 34 | 38 |
| 195 cm | 25 | 27 | 31 | 35 | 39 |
Female Forearm Size Standards by Height (cm)
| Height | XS | S | M | L | XL |
|---|---|---|---|---|---|
| 150 cm | 19 | 21 | 23 | 26 | 29 |
| 155 cm | 19 | 21 | 24 | 27 | 30 |
| 160 cm | 20 | 22 | 24 | 28 | 31 |
| 165 cm | 20 | 22 | 25 | 28 | 31 |
| 170 cm | 20 | 23 | 25 | 29 | 32 |
| 175 cm | 21 | 23 | 26 | 29 | 33 |
| 180 cm | 21 | 24 | 26 | 30 | 33 |
| 185 cm | 22 | 24 | 27 | 30 | 34 |
What do the forearm size standards mean?
| Very Small (XS) | Higher than 5% of users. |
|---|---|
| Small (S) | Higher than 20% of users. |
| Medium (M) | Higher than 50% of users. |
| Large (L) | Higher than 80% of users. |
| Very Large (XL) | Higher than 95% of users. |
Ideal Body Measurements Based on Forearm Size
Male Ideal Body Measurements Based on Forearm Size
The average forearm size for a male lifter is 29 cm. Ideal body measurements at this size are shoulders 120.1 cm, chest 102.4 cm, hips 93.7 cm, waist 80.9 cm, thighs 56.8 cm, neck 39.2 cm, calves 37.7 cm, biceps 36.3 cm and forearms 29.0 cm. Based on 1,605 male results from 2022 to 2026.
Standard sizes: XS 23 cm · S 26 cm · M 29 cm · L 33 cm · XL 36 cm
| Body Part | Average | Ideal |
|---|---|---|
| Shoulders | 119.8 cm | 120.1 cm |
| Chest | 102.4 cm | 102.4 cm |
| Hips | 96.6 cm | 93.7 cm |
| Waist | 88.2 cm | 80.9 cm |
| Thighs | 58.0 cm | 56.8 cm |
| Neck | 39.2 cm | 39.2 cm |
| Calves | 38.0 cm | 37.7 cm |
| Biceps | 36.5 cm | 36.3 cm |
| Forearms | 29.0 cm | 29.0 cm |
Female Ideal Body Measurements Based on Forearm Size
The average forearm size for a female lifter is 25 cm. Ideal body measurements at this size are shoulders 104.0 cm, hips 98.3 cm, chest 90.8 cm, waist 73.3 cm, thighs 56.3 cm, calves 36.8 cm, neck 33.8 cm, biceps 31.8 cm and forearms 25.0 cm. Based on 297 female results from 2022 to 2026.
Standard sizes: XS 20 cm · S 22 cm · M 25 cm · L 28 cm · XL 31 cm
| Body Part | Average | Ideal |
|---|---|---|
| Shoulders | 104.3 cm | 104.0 cm |
| Hips | 100.0 cm | 98.3 cm |
| Chest | 92.5 cm | 90.8 cm |
| Waist | 77.5 cm | 73.3 cm |
| Thighs | 58.0 cm | 56.3 cm |
| Calves | 36.8 cm | 36.8 cm |
| Neck | 33.5 cm | 33.8 cm |
| Biceps | 31.3 cm | 31.8 cm |
| Forearms | 25.0 cm | 25.0 cm |
Average shows body sizes based on all lifters. Ideal shows body sizes based on lean lifters.
Ideal Forearm Ratios
Male Ideal Forearm Ratios
The ideal forearm to bicep ratio for a male lifter is 0.80. The ideal forearm to waist ratio for a male lifter is 0.36. Ratios show each body part divided by forearm size. Based on 1,605 male results from 2022 to 2026.
| Body Part | Average | Ideal |
|---|---|---|
| Shoulders | 4.13 | 4.14 |
| Chest | 3.53 | 3.53 |
| Hips | 3.33 | 3.23 |
| Waist | 3.04 | 2.79 |
| Thighs | 2.00 | 1.96 |
| Neck | 1.35 | 1.35 |
| Calves | 1.31 | 1.30 |
| Biceps | 1.26 | 1.25 |
| Forearms | 1.00 | 1.00 |
Female Ideal Forearm Ratios
The ideal forearm to bicep ratio for a female lifter is 0.79. The ideal forearm to waist ratio for a female lifter is 0.34. Ratios show each body part divided by forearm size. Based on 297 female results from 2022 to 2026.
| Body Part | Average | Ideal |
|---|---|---|
| Shoulders | 4.17 | 4.16 |
| Hips | 4.00 | 3.93 |
| Chest | 3.70 | 3.63 |
| Waist | 3.10 | 2.93 |
| Thighs | 2.32 | 2.25 |
| Calves | 1.47 | 1.47 |
| Neck | 1.34 | 1.35 |
| Biceps | 1.25 | 1.27 |
| Forearms | 1.00 | 1.00 |
Average shows forearm ratios based on all lifters. Ideal shows forearm ratios based on lean lifters.
How to Measure Forearm Size
For the closest comparison, measure your forearm unflexed with a flexible tape on bare skin or light clothing. Let your arm and hand relax, then measure around the widest point of the forearm with the tape perpendicular to the arm. Keep the tape flat and snug without compressing the skin, and use the same method each time. Community measurements are self-reported, so individual technique may vary.
Do these standards measure forearm size or length?
These standards measure around the forearm. They do not measure the distance from the elbow to the wrist or directly measure grip strength.
Why does Strength Level use the larger forearm measurement?
When users provide measurements for both sides, Strength Level uses the larger one for a consistent comparison. For the closest comparison, measure both sides and use the larger result.
Data behind the forearm size standards
Strength Level analysed 1,902 results to produce our forearm size standards. For ideal forearm ratios, we linked these with 44,956 measurements across 9 body parts. We will continue to update them as more community data becomes available. See how Body Standards were developed in 2026.
| Total results | 1,902 |
|---|---|
| Male results | 1,605 |
| Female results | 297 |
| Lean male results | 119 |
| Lean female results | 25 |
| Data start | |
| Data cutoff |
More Body Size Standards
Forearms
Men 29 cm Women 25 cm
Forearm Size Standards (cm) (this page)
1,902 user measurements 2022–2026
More Body Standards
Compare bodyweight, body fat percentage and body size measurements with other lifters.