How do you check your shoulder size? A complete guide

September 29, 2025 •

4 min read

Recent studies in anthropometry, the scientific study of human body measurements, show that average shoulder width has gradually changed, making knowing how do you check your shoulder size for proper fit more important than ever. This guide provides simple, authoritative steps for accurate at-home measurement.

Quick Summary

The most accurate method for measuring your shoulder size involves locating the outermost bony points (acromion processes) and using a flexible tape measure to determine the distance across your upper back. This measurement is crucial for selecting well-fitting clothing, tracking fitness progress, and assessing overall body frame size for health and aesthetic reasons.

Key Points

Acromion Bones: Locate the bony tips of your shoulders for the most accurate measurement points.
Relaxed Posture: Stand straight with relaxed shoulders and arms to avoid artificially smaller measurements.
Use a Flexible Tape: A cloth or vinyl tape measure is necessary to follow your body's natural curve.
Get a Helper: For the highest accuracy, especially for tailoring, ask someone to assist with the measurement.
Multiple Methods: Use a wall for solo measurements or a well-fitting shirt for quick estimates.
Record Accurately: Take note of your measurements in both inches and centimeters for future reference.

Why Accurate Shoulder Measurement is Essential

Beyond simply buying clothes, understanding your shoulder size is a valuable health metric. An accurate measurement helps ensure a proper fit for tailored garments, improves posture awareness, and allows you to track changes in your physique over time, especially if you're focused on building muscle mass in your upper body. A well-fitting garment not only looks better but also feels more comfortable, preventing the restricted movement caused by ill-fitting tops and jackets.

Method 1: The Standard Biacromial Measurement

For the most precise measurement, especially for tailoring or medical purposes, you will need a flexible tape measure and, ideally, a helper. This method measures the biacromial breadth—the distance between the two acromion processes.

Step-by-Step Instructions (With a Helper)

Stand upright. Stand in a natural, relaxed posture with your back straight and your shoulders dropped. Do not tense or flex your shoulders. Your arms should hang loosely at your sides.
Locate the acromion bones. These are the bony points at the very tips of your shoulders. Run your fingers along the top of your shoulder until you feel the bump where your shoulder and arm meet. This is your measurement landmark.
Measure across the back. Ask your helper to stretch the tape measure straight across your upper back, from the tip of one acromion bone to the other. Ensure the tape is taut but not pulled tightly into the skin. The tape should follow the natural curve of your upper back, not be a perfectly flat line.
Record the number. Note the measurement in either inches or centimeters.

Method 2: The Self-Measurement Wall Technique

If you don't have a helper, this clever method allows for a surprisingly accurate reading.

Step-by-Step Instructions (Solo)

Find a wall. Stand with your back flat against a wall, making sure your shoulders are in contact with the surface.
Use a pencil or tape. Place a pencil or a piece of tape on the wall to mark the outermost point of your left shoulder. Reach your right arm across your body to place the mark.
Repeat for the other side. Repeat the process for your right shoulder, marking the wall with your left hand.
Measure the distance. Step away from the wall and use a tape measure to find the distance between the two marks. This is your shoulder width.

Method 3: Estimating with a Well-Fitting Shirt

This technique is useful for a quick check or for replicating the fit of a garment you already love. It provides a good estimate but is less precise than measuring your body directly.

Step-by-Step Instructions (Using a Garment)

Choose the right shirt. Select a shirt or jacket that fits your shoulders perfectly. Lay the item flat on a table or the floor.
Flatten the garment. Smooth out any wrinkles, especially across the back of the shoulders.
Measure the seam. Using a tape measure, stretch the tape straight across the back of the shirt, from one shoulder seam to the other. Do not follow the neck curve, but measure the flat distance between the seam points.

Comparing Measurement Methods


Method	Best For	Pros	Cons
Biacromial Measurement	Tailoring, high accuracy	Most precise for body dimensions	Requires a helper
Self-Measurement Wall Technique	Solo measurement, general sizing	No helper needed, good accuracy	Can be awkward to mark, requires a flat wall
Well-Fitting Shirt	Comparing against existing clothes	Very simple and quick	Less precise, depends on garment fit

Common Mistakes to Avoid

Slouching: Poor posture during measurement can lead to an artificially smaller reading. Always stand straight and relaxed.
Flexing Muscles: Tensing your shoulder muscles will skew the measurement. Keep your shoulders relaxed for a natural, repeatable result.
Pulling the Tape Too Tight: The tape should lie flat against your skin or clothing without compressing it. Pulling it too tight will result in an inaccurate, smaller number.
Using a Rigid Tape: For body measurements, a flexible cloth or vinyl tape measure is essential. A rigid construction tape won't curve correctly with your body.

For more information on average shoulder width measurements and their historical trends, consult authoritative sources like Healthline.

Conclusion: Precision Leads to Perfection

Understanding how do you check your shoulder size accurately empowers you to make better choices, whether you're purchasing clothes online or tracking your fitness goals. By choosing the right method for your needs—the precise biacromial measurement, the convenient wall technique, or the quick shirt method—you can take control of your sizing. A little attention to detail during the measurement process can make a big difference in both your comfort and your style.

Frequently Asked Questions

You can measure your shoulder size by yourself using the wall technique. Stand with your back against a wall, mark the outermost points of your shoulders with a pencil or tape, then measure the distance between the two marks.

Measuring your shoulder size is important for several reasons, including ensuring a proper fit for clothing, especially tailored garments and jackets, and for tracking changes in your body composition over time as part of a fitness regimen.

Shoulder width (biacromial breadth) is the straight-line distance across the top of your back from one shoulder tip to the other. Shoulder circumference is the measurement taken all the way around your body at the widest point of the shoulders and upper arms.

Yes, exercise can change your shoulder size. Strength training that focuses on the deltoid muscles, such as shoulder presses and lateral raises, can increase muscle mass and lead to a broader, more defined shoulder measurement.

If your shoulder measurements fall between two sizes on a clothing size chart, it is generally recommended to choose the larger size. This ensures a comfortable fit and prevents the garment from feeling too tight across the shoulders.

The primary tool needed is a flexible cloth or vinyl tape measure. You can also use a wall and a pencil for self-measurement or a well-fitting shirt for a quick estimation.

For the most accurate measurement, it is best to measure without clothes or while wearing only a thin, form-fitting shirt. Bulky clothing can add inches to your measurement and lead to inaccurate results.