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How high should office chair armrests be?
Updated
Set armrests so they just touch the undersides of your forearms when your arms hang relaxed at your sides and your shoulders are down. That is the rule in OSHA's computer workstation guide. If the arms are too high, too wide, or stop you from pulling up to the desk, lower them, move them out of the way or take them off.
Too high, too low, too wide
| Problem | What happens, per OSHA's guide | Fix |
|---|---|---|
| Too high | Your shoulders stay raised, which tires the neck and shoulders | Lower them, or add padding to your seat if they do not adjust |
| Too low | You lean to one side to rest a forearm | Raise them, or pad the tops |
| Too wide | You reach out with your elbows and bend forward | Narrow them, if they adjust for width |
| In the way | You cannot get close to the desk, so you reach and lean | Lower, flip up or remove them |
Should you rest your arms while you type?
Not all the time. Cornell's ergonomics guide says armrests help you get in and out of the chair and rest your arms now and then, but that resting your forearms on them the whole time you type or use a mouse can press on muscles and on the nerve at the elbow. It suggests broad, flat, padded arms you can move out of the way. CCOHS says armrests should adjust for height and width, and that you should adjust or remove them if they keep you from sitting close to the desk.
Which picks have arms that adjust
| Chair | Arms, per the listing and owners |
|---|---|
| HON Ignition 2.0 | Height and width |
| GABRYLLY High Back | Raise and lower, and flip up |
| Steelcase Series 1 | Adjustable, but owners say they do not lock |
| SIHOO M18 | Maker's chart says 2D, owners say they do not adjust |
| Amazon Basics Mesh and Serta Big and Tall | Fixed |
| Amazon Basics Task Chair | Padded. The listing does not say they adjust |
If armrests matter to you, the HON is the clearest pick, with height and width both listed. The catch is the firm seat some owners mention. The GABRYLLY is the pick if you want arms that flip out of the way, but its seat is set for tall people.
A quick check
- Set your seat height first. The calculator gives a starting point.
- Let your arms hang. Bend your elbows to about a right angle.
- Raise the armrests until they just touch your forearms. Your shoulders should not move up.
- Roll up to the desk. If the arms hit the desk edge first, lower them or take them off.
More in how to adjust an office chair and which adjustments are real.