How to … measure your arms

Men's Fitness, June-July, 2005

If you want to know how effective your arm-building program really is, you need to learn how to collect the "data" accurately. But first, you'll need:

* A precision measuring tape, such as the Gulick tape measure ($23 @ performbetter.com). Because it's spring-loaded, there is constant tension on the tape, ensuring a precise measurement every time.

* A friend to perform the measurement,

Now follow our step-by-step guide to monitoring your progress.

STEP 1: Perform the measurement any time during the day, as long as it's before your workout. (Your arms will be swollen afterward, giving you a more impressive but misleading number.)

STEP 2: Hold your arm straight out to your side--your elbow should be locked--at shoulder level, so it's perpendicular to your body, Don't flex.

STEP 3: Have your partner measure at the widest point between your shoulder and elbow. The tape measure should be pulled until tension is felt.

STEP 4: Record the number. Then add two inches to it when you tell your friends. (It's standard protocol.)

STEP 5: Each time you re-measure, make sure the same person performs the assessment.