The average forearm size for lifters is 11 in for men and 10 in for women. Compare your unflexed forearm size by gender and height below.
Overall Forearm Size Standards (in)
| Rating | Male | Female |
|---|---|---|
| Very Small | 9 | 8 |
| Small | 10 | 9 |
| Medium | 11 | 10 |
| Large | 13 | 11 |
| Very Large | 14 | 12 |
What is the average forearm size?
Men
11 in
Women
10 in
The average forearm size for lifters across all heights is 11 in for men and 10 in for women.
What forearm size is large? A forearm size of 13 in for men or 11 in for women is large. A very large forearm size is 14 in for men or 12 in for women.
What forearm size is small? A forearm size of 10 in for men or 9 in for women is small. A very small forearm size is 9 in for men or 8 in for women.
Male Forearm Size Standards by Height (in)
| Height | XS | S | M | L | XL |
|---|---|---|---|---|---|
| 5 ft 4 in | 9 | 10 | 11 | 12 | 14 |
| 5 ft 5 in | 9 | 10 | 11 | 12 | 14 |
| 5 ft 6 in | 9 | 10 | 11 | 12 | 14 |
| 5 ft 7 in | 9 | 10 | 11 | 13 | 14 |
| 5 ft 8 in | 9 | 10 | 11 | 13 | 14 |
| 5 ft 9 in | 9 | 10 | 11 | 13 | 14 |
| 5 ft 10 in | 9 | 10 | 11 | 13 | 14 |
| 5 ft 11 in | 9 | 10 | 12 | 13 | 15 |
| 6 ft 0 in | 9 | 10 | 12 | 13 | 15 |
| 6 ft 1 in | 9 | 10 | 12 | 13 | 15 |
| 6 ft 2 in | 9 | 11 | 12 | 13 | 15 |
| 6 ft 3 in | 10 | 11 | 12 | 13 | 15 |
| 6 ft 4 in | 10 | 11 | 12 | 14 | 15 |
| 6 ft 5 in | 10 | 11 | 12 | 14 | 15 |
Female Forearm Size Standards by Height (in)
| Height | XS | S | M | L | XL |
|---|---|---|---|---|---|
| 5 ft 0 in | 7 | 8 | 9 | 10 | 12 |
| 5 ft 1 in | 8 | 8 | 9 | 11 | 12 |
| 5 ft 2 in | 8 | 9 | 10 | 11 | 12 |
| 5 ft 3 in | 8 | 9 | 10 | 11 | 12 |
| 5 ft 4 in | 8 | 9 | 10 | 11 | 12 |
| 5 ft 5 in | 8 | 9 | 10 | 11 | 12 |
| 5 ft 6 in | 8 | 9 | 10 | 11 | 12 |
| 5 ft 7 in | 8 | 9 | 10 | 11 | 13 |
| 5 ft 8 in | 8 | 9 | 10 | 11 | 13 |
| 5 ft 9 in | 8 | 9 | 10 | 11 | 13 |
| 5 ft 10 in | 8 | 9 | 10 | 12 | 13 |
| 5 ft 11 in | 8 | 9 | 10 | 12 | 13 |
| 6 ft 0 in | 8 | 9 | 11 | 12 | 13 |
| 6 ft 1 in | 8 | 9 | 11 | 12 | 13 |
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 11 in. Ideal body measurements at this size are shoulders 45.5 in, chest 38.8 in, hips 35.5 in, waist 30.7 in, thighs 21.6 in, neck 14.9 in, calves 14.3 in, biceps 13.8 in and forearms 11.0 in. Based on 1,605 male results from 2022 to 2026.
| Body Part | Average | Ideal |
|---|---|---|
| Shoulders | 45.4 in | 45.5 in |
| Chest | 38.8 in | 38.8 in |
| Hips | 36.6 in | 35.5 in |
| Waist | 33.4 in | 30.7 in |
| Thighs | 22.0 in | 21.6 in |
| Neck | 14.9 in | 14.9 in |
| Calves | 14.4 in | 14.3 in |
| Biceps | 13.9 in | 13.8 in |
| Forearms | 11.0 in | 11.0 in |
Female Ideal Body Measurements Based on Forearm Size
The average forearm size for a female lifter is 10 in. Ideal body measurements at this size are shoulders 41.6 in, hips 39.3 in, chest 36.3 in, waist 29.3 in, thighs 22.5 in, calves 14.7 in, neck 13.5 in, biceps 12.7 in and forearms 10.0 in. Based on 297 female results from 2022 to 2026.
| Body Part | Average | Ideal |
|---|---|---|
| Shoulders | 41.7 in | 41.6 in |
| Hips | 40.0 in | 39.3 in |
| Chest | 37.0 in | 36.3 in |
| Waist | 31.0 in | 29.3 in |
| Thighs | 23.2 in | 22.5 in |
| Calves | 14.7 in | 14.7 in |
| Neck | 13.4 in | 13.5 in |
| Biceps | 12.5 in | 12.7 in |
| Forearms | 10.0 in | 10.0 in |
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 11 in Women 10 in
Forearm Size Standards (in) (this page)
1,902 user measurements 2022–2026
More Body Standards
Compare bodyweight, body fat percentage and body size measurements with other lifters.