- Wear something form-fitting or sleeveless for this measurement.
- Do this measurement near a mirror to check the position of the tape measure.
- Stand up straight with the arm relaxed at your side and find the midpoint between the shoulder bone and the elbow of one arm.
- If you have trouble finding this, turn sideways to a mirror to get a better view.
- Wrap the tape measure around the midpoint of the arm, letting the arm relax normally. Pull the tape measure so that it sits on the surface of the skin, but doesn't compress the skin.
- Make a note of the number and take a second measurement, using the average between the two for your final number.
- Give yourself a few minutes between measurements to allow your skin to regain its normal texture.
- You can measure just one arm or both, but don't be surprised if your arms are different. Your dominant arm may be bigger than the other.
Your Arm Measurement
Your arm measurement is another point on the body that can help you figure out if you're losing or gaining fat or muscle. Men may want a larger number as an indicator that they're building bigger biceps. Women may want a smaller number, indicating they're losing fat and getting leaner.
Unfortunately, doing biceps and triceps exercises won't get rid of any extra fat there. To 'tone' your triceps, for example, you do need to do triceps exercises, but you also have to work the rest of your body with cardio and strength training while following a low calorie diet.