Most people buy a standing desk, set it to whatever height looks right, and end up with sore shoulders. The problem is almost never the desk. It is that the desk went up but the keyboard and monitor stayed where they were.
Set the desk height from your elbows, not the manual
Stand up straight, let your arms hang, then bend your elbows to 90 degrees. That is your desk height. For most people it lands near 63% of their height — about 107 cm for someone 170 cm tall, 113 cm for someone 180 cm tall.
That is far higher than any fixed desk, which sits around 73–74 cm. The gap between your sitting height (about 40% of height, ~68 cm at 170 cm) and your standing height (about 63%, ~107 cm) is roughly 35 cm, which is why no fixed surface can serve both and why a standing desk has to move.
If your elbows drift above 90 degrees, your trapezius muscles never switch off. Below 90 and you are shrugging every time you reach for the mouse.
The keyboard and mouse problem
At standing height, the keyboard should sit at the same elbow height as the desk. If your desk has a keyboard tray, remove it — trays are almost always too low and too shallow for standing use.
Two rules that catch most mistakes:
- Wrist straight, not bent up. If you have to cock your wrists to type, the desk is too high or the keyboard is too far away.
- Mouse within one forearm. Reaching outward rotates the shoulder forward and loads the neck.
Move the monitor up too
A monitor that was correct at sitting height is roughly 30 cm too low for standing. The top of the screen should be at or just below eye level in both positions.
If you alternate, a monitor arm is the cheapest fix. Manually raising a stand every time you change position is the reason most people stop alternating after two weeks.
How much standing is actually useful
The research does not support standing all day. What it does support is changing position: roughly 30 minutes of standing for every hour of sitting, with a short walk somewhere in there.
If you stand until your lower back aches, that is the signal to sit down — not a sign you need a better mat.
Common mistakes
| Mistake | Fix |
|---|---|
| Desk at sitting height "plus a bit" | Measure from your elbows at 90° |
| Screen left at sitting height | Raise it, or use a monitor arm |
| Standing for two-hour blocks | Alternate every 30–45 minutes |
| No foot movement | Shift weight, or use a footrest bar |
A standing desk is a tool for changing posture, not a way to burn calories. If you never switch positions, you bought an expensive table.
Next step
Run your height through the desk and monitor height calculator to get your starting numbers, then adjust by feel from there.
Then decide how much of the day to actually spend up there — how long should you stand at a standing desk? has a four-week ramp that does not end with an abandoned desk.
FAQ
What height should a standing desk be?
Your standing elbow height — stand straight, arms hanging, elbows bent to 90°, and measure from the floor to your forearm. That is about 63% of your height: 107 cm at 170 cm, 113 cm at 180 cm. The desk surface sits roughly 1–3 cm below that so your forearms rest rather than press.
Why does my desk feel too high when the number is right?
Usually because the keyboard is sitting on top of the desk instead of the desk being at keyboard height. A keyboard adds 2–3 cm, and a thick one adds more. Measure to the surface your hands actually touch.
Do I need an anti-fatigue mat?
If you stand more than about 30 minutes at a time on a hard floor, yes. Sore feet are the single most common reason people abandon a standing desk, and a mat is a $40–$100 fix for a $400 purchase. On carpet it matters much less.
Should I set both heights and save them?
Yes, if your desk has a memory controller. Manually re-finding the height every time you switch is the reason most people stop alternating after two weeks. Save sitting and standing once, then use the buttons.
My shoulders ache when standing but not sitting. What is off?
Almost always the keyboard and mouse, not the desk. If the mouse is too far away, your shoulder rotates forward and your trapezius never switches off. Bring the mouse in to within one forearm's reach and keep your wrist straight.
Related
- Ergonomic desk setup: the complete guide — the full five-number sequence a standing desk has to fit into.
- What height should your keyboard and mouse be? — the sitting position, which is still most of your day.
- How to use a laptop without neck pain — the one setup where a standing desk creates a new problem instead of solving one.
- Desk height for short people — if the desk's minimum height is above your seated elbow height.
- Per-height numbers: 145 cm · 5'0" · 5'2" · 5'4" · 6'0" · 6'2" · 6'4" · 200 cm
Get your exact numbers
Enter your height and see the desk, chair, and monitor heights that fit you — about 30 seconds.