A standing desk at the wrong height can cause just as many problems as no standing desk at all. Shoulder tension, wrist strain, neck pain are all signs that your setup isn't quite right.
Getting the height dialed in properly is the difference between a desk that genuinely helps and one that just looks good in the office.
So let's work through it properly.
Agile Summary:
- The ideal standing desk height depends on your height, screen level, and keyboard position.
- A 90-degree elbow angle is the best rule of thumb for correct desk height.
- 37 inches or about 94 cm is a common starting point, but fine-tuning is essential.
- Always test height with the shoes you regularly wear at work.
How Do You Find the Right Standing Desk Height?
The ideal standing desk height is a personal thing.
It depends on your own height, your screen placement, and where your keyboard and mouse sit. While 37 inches (roughly 94 cm) is often recommended as a general starting point, individual height differences matter.
The most reliable rule of thumb is the 90-degree elbow test.
When you're standing at your desk, your elbows should form a right angle, with your forearms roughly parallel to the floor and your shoulders relaxed, not raised or hunched.
If your shoulders are creeping upward, the desk is too high. If you're drooping to reach the keyboard, it's too low.
It sounds simple, and it is.
But it's surprisingly easy to get wrong, particularly if you set the desk height while wearing different shoes than you'd normally wear at work. Something worth paying attention to, especially for those alternating between sneakers and heels during the week.
Standing Desk Height in CM Chart (NZ Metric Guide)
Use this table as a starting point. These are general guidelines based on standard ergonomic recommendations, and your ideal height may sit a centimetre or two either side of these figures.
| Your Height | Sitting Desk Height | Standing Desk Height |
|---|---|---|
| 152 cm | 57 cm | 93 cm |
| 155 cm | 58 cm | 94 cm |
| 157 cm | 58 cm | 95 cm |
| 160 cm | 60 cm | 97 cm |
| 163 cm | 61 cm | 99 cm |
| 165 cm | 62 cm | 100 cm |
| 168 cm | 64 cm | 103 cm |
| 170 cm | 64 cm | 104 cm |
| 173 cm | 65 cm | 105 cm |
| 175 cm | 66 cm | 108 cm |
| 178 cm | 67 cm | 109 cm |
| 180 cm | 69 cm | 111 cm |
| 183 cm | 69 cm | 112 cm |
| 185 cm | 70 cm | 113 cm |
| 188 cm | 71 cm | 113 cm |
| 191 cm | 72 cm | 117 cm |
| 193 cm | 72 cm | 119 cm |
| 196 cm | 74 cm | 121 cm |
These figures are a guide only. Use them to get into the right ballpark, then fine-tune from there based on what feels comfortable after a few days of use.
Most electric standing desks available through Agile Office Furniture have a height range of 620 mm to 1270 mm or wider, which comfortably covers the full range in the table above.
How to Set Up Your Standing Desk Properly
Step 1: Measure Your Height (With Your Shoes On)
Stand in the footwear you'd normally wear at your desk. Have someone help you measure from the floor to the point where your elbow naturally bends at 90 degrees, with your arms hanging relaxed at your sides. That is your target desk height for standing.
For seated height, sit in your chair with your feet flat on the floor and apply the same 90-degree elbow rule. Adjust the chair or desk (or both) until your forearms rest naturally on the surface.
Step 2: Position Your Screen Correctly
The midpoint of your monitor should sit at eye level.
Tilt the screen slightly upward if needed to reach a comfortable position for your eyes. A monitor that sits too low will have you looking down all day, putting sustained pressure on the back of your neck. Too high and you'll be craning upward.
If you're using a laptop, a monitor arm or a separate external display is worth serious consideration.
Laptop screens are almost always too low when the keyboard is at the right height, which forces a compromise somewhere.
Step 3: Set Your Keyboard and Mouse Position
Your keyboard and mouse should be at a level that keeps your elbows roughly parallel to the floor, at right angles to your forearms. Your wrists should be neutral, not bent up or down. If your wrists are angling upward to reach the keys, the desk is a touch too high. If you're bending them downward, it's a touch too low.
Keep your mouse and keyboard at the same level and close together so you're not reaching across your body to use either of them.
Step 4: Test It Over a Few Days
Don't expect to get it perfect in the first sitting (or standing). It's useful to spend a few days getting used to your standing desk. Pay attention to any tension or discomfort in your neck, shoulders, or wrists, and make small adjustments until the position feels genuinely comfortable.
The aspect of ergonomics should never be compromised for the sake of convenience. A small adjustment of 10 to 20 mm in either direction can make a significant difference to how your body feels at the end of a working day.
Common Mistakes When Setting Desk Height
Even with the best intentions, a few common errors tend to creep in. Here's what to watch for:
- Ignoring individual needs. The height chart above is a starting point, not a fixed prescription. If your arms are longer or shorter than average, or if you have a particularly deep chair, your ideal height may differ from what the chart suggests. Trust how your body feels over any number on a page.
- Poor screen placement. This is probably the most common issue. A screen that sits too low pulls your head forward and downward, putting strain on the cervical spine. If your neck aches after an hour at the desk, check your screen height before anything else.
- Wrong keyboard and mouse position. A keyboard tray set too low will have you bending your wrists downward. Too high and your shoulders will creep up to compensate. If your shoulders ache after 30 minutes of typing, your desk is likely a fraction too high.
-
Standing too long, too soon. This is a real one. Standing all day is no better for you than sitting all day. If you're new to a standing desk and you push yourself to stand for hours on end, you'll end up with sore feet and a sore lower back. Start with 15 to 20 minutes of standing per hour and build from there.
Finding the Right Sit-Stand Rhythm
The research on this is clear: alternating between sitting and standing is better than doing either exclusively. Healthify NZ highlights that regular breaks from a fixed position benefit both physical and mental health at work.
A practical rhythm to aim for:
- Weeks 1 to 2: Stand for 15 to 20 minutes each hour. Your body needs time to adapt, particularly your feet and lower back.
- Weeks 3 to 4: Build toward 20 to 30 minutes of standing per hour.
- Ongoing: Aim for roughly 30 minutes standing per hour, adjusting based on what feels sustainable for you.
The beauty of a good electric standing desk is that switching takes about five seconds. When the transition is that easy, you're far more likely to actually do it. Pair your standing time with movement breaks, a short walk to make a coffee or step outside, and you've built a genuinely healthy rhythm into the workday.
What's the Best Standing Desk Height for You?
Honestly, it's the one that lets you work comfortably with your elbows at 90 degrees, your shoulders relaxed, your screen at eye level, and your wrists neutral. That's the ergonomic sweet spot, and everything else follows from there.
The chart and the guidelines above will get you close. A few days of testing and small adjustments will get you the rest of the way.
If you're in the market for a height-adjustable desk that covers the full range of sitting and standing heights for most New Zealand users, explore our range of electric standing desks or get in touch with the Agile team to talk through the options. We're happy to help you find the right fit.