The correct desk height is the single most important factor in getting real benefits from a standing desk. Here's how to find yours in under two minutes.
Use this table as a starting point. The goal is elbows at 90 degrees and wrists flat when typing — adjust by an inch or two based on your chair height and monitor setup.
| Your Height | Standing Desk Height | Sitting Desk Height |
|---|---|---|
| 5'0" (152cm) | 35"–37" (89–94cm) | 23"–25" (58–64cm) |
| 5'2" (157cm) | 36"–38" (91–97cm) | 24"–26" (61–66cm) |
| 5'4" (163cm) | 37"–39" (94–99cm) | 25"–27" (64–69cm) |
| 5'6" (168cm) | 38"–40" (97–102cm) | 26"–28" (66–71cm) |
| 5'8" (173cm) | 39"–41" (99–104cm) | 27"–29" (69–74cm) |
| 5'10" (178cm) | 40"–42" (102–107cm) | 28"–30" (71–76cm) |
| 6'0" (183cm) | 42"–44" (107–112cm) | 29"–31" (74–79cm) |
| 6'2" (188cm) | 43"–45" (109–114cm) | 30"–32" (76–81cm) |
| 6'4" (193cm) | 44"–46" (112–117cm) | 31"–33" (79–84cm) |
Your forearms should be parallel to the floor when typing. This is the single most important measurement — set your desk height here first.
The top of your monitor should be at or just below eye level. If your monitor sits too low, you'll strain your neck within minutes of standing.
Standing on a hard floor for extended periods causes fatigue fast. An anti-fatigue mat makes a noticeable difference and costs under $50.
Don't stand all day — that's just as bad as sitting all day. The goal is to alternate. Set a timer and switch positions every 30 to 45 minutes.
Your wrists should be neutral — not bent up or down. If you find yourself bending your wrists, your desk is slightly too high or too low.
Program your sitting and standing heights as presets on day one. If switching takes more than 3 seconds, you won't do it consistently.
The most common error. When the desk is too high, your shoulders shrug upward while typing — causing neck and shoulder tension within 20 minutes. Lower until your shoulders are completely relaxed.
Most desks ship at a default height that won't be right for you. Take 5 minutes on day one to dial in your exact sitting and standing heights and save them as presets.
If you're new to standing desks, your body isn't used to standing for long periods. Start with 15–20 minutes of standing per hour and build up gradually over two to three weeks.
Desk height and monitor height are connected. If your monitor is too low when standing, you'll hunch forward to see it — negating most of the ergonomic benefit. A monitor arm fixes this immediately.
The correct standing desk height puts your elbows at 90 degrees with your wrists flat on the keyboard. For most people this is between 38" and 46", depending on height. Use the calculator above to find your specific number.
Yes — elbow height is the gold standard for both sitting and standing positions. When your elbows are at 90 degrees and your forearms are parallel to the floor, your shoulders, neck, and wrists are all in a neutral position.
Research suggests alternating between sitting and standing every 30–45 minutes, aiming for roughly equal time in each position over the course of the day. Standing for 3–4 hours total across an 8-hour workday is a reasonable target for most people.
Yes, significantly. A desk that's too high causes shoulder and upper back tension. A desk that's too low causes you to hunch, putting strain on your lower back. Getting the height exactly right — and using an anti-fatigue mat — eliminates most standing-related discomfort.
All three desks below offer programmable height presets so you can save your sitting and standing heights and switch instantly.
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