Why Are My Arms So Skinny: Get Rid Of Those Tiny Arms

Not everyone’s arms are skinny, but for some reason, you got stuck with tiny little twig-looking things with hands attached to them, huh?

Well, that sucks and it probably has you asking why my arms are so skinny? Well, it’s usually because of genetics or because you’re skipping arm day, but there is some hope for you tiny armed feller.

Whether you are a skinny-armed girl or dude, you can fatten and beef up your arms with just a little work!

But now you are probably asking, “How do I beef up my skinny arms?”

So the first thing you need to do is figure out which body type you are.


What Body Type Are You?

Everyone pretty much belongs to the same 3 body types:

Skinny: This person is essentially just skinny everywhere. No matter how much you eat or drink, you stay skinny. If you are a girl, this isn’t such a bad look, but skinny arms and skinny legs are something that doesn’t go well along with a Jiggly Booty. If you ask, “Why are my arms skinny?” then you are probably also asking, “Why are my legs so skinny?”. Fix this by doing what I say below.

Skinny Fat/Dad Bod: This person is fat in the core and abdomen area but is skinny pretty much everywhere else. Sort of like a skinny frat kid that got old but never stopped drinking those natty lights—fat tummy and t-rex arms.

This is honestly a pretty shitty look, and I hope that you do exactly what I say below to change it if you are this type. I am currently starting to look like this because I shattered my tibia and fibula in about 10 pieces; restricting me on the couch for the next 3 months.

Fat on Fat: This is well what it sounds like; you are overweight pretty much everywhere but your arms. And lemme tell you this is also not a good look. But this is not the worst look, and the good news is it can be changed with just a little bit of work.

Must-Have Essentials To Easily Rid of Your Skinny Arms

There is absolutely no way to up the size of your arms and make them look more toned and muscular without getting the nutrients that your body needs.

Protein Powder / Meal Replacement Shake

If you think you will get rid of your thin little arms without upping your protein intake, then I’d call you crazy. The good news is that by getting in a meal replacement/protein shake each morning, you will have to protein needed to increase the size of your arms. And just by getting in the protein and nutrients, you will automatically start to see a bit of an increase in the size of your arms after a couple of months, even if you weren’t to work out.

Do not get me wrong, though, you 100% have to work out; you can not just drink this, and ba bam, you get big arms. You obviously want your skinny arms to not only be a tad bit bigger but to look way better.

Why Are My Arms So Skinny? – Change Up Your Diet


Follow the diet changes down below that are custom-built to your body size.

Skinny on Skinny: 

You, sir, are probably the one who is asking, “Why are my arms so skinny?” Well, if you are skinny, then you are naturally cursed with tiny arms. Now your goal will be to either put muscle or fat on your arms. This is because if you are skinny, then adding fat isn’t such a bad thing.

The first thing that you need to change up is your diet. Although it would be difficult to guess what you are eating now, the first thing you need to make sure you start doing is upping your calories. Your caloric intake needs to be increased by about 75% to 100%.

If you are consuming 1000 calories a day now, you need to consume around 1750 – 2000 calories. Most skinny guys probably consume around 2000 calories a day, so just extend it to 3500 calories and call it good.

Make a 4 meal plan, breakfast, lunch, dinner, and post-workout. Breakfast can be a shake.

Skinny Fat body type:

Upping your calories is the first part of the diet change that needs to happen. The second part of the diet that needs to change is the type of food you are eating.  Now, this does not matter all that much; it just needs to be within reason.

Don’t be eating crap all day long; you can eat what you want most of the time, but you need to make sure you are getting enough protein, veggies, and carbs in. Consume a gram of protein per two pounds of body weight.

Dad Bod:

You, sir or lady, need to lower your calorie intake or keep it the same and change up what you are eating. Either way, you need to make sure you are consuming the right foods.

This diet is more about what you eat rather than restricting your intake. Consume a gram of protein per two-three pounds of body weight. Just make sure you are getting the right amount of protein.

Exercises & Workouts To Rid of Those Skinny Arms


Okay, now after the diet, the next thing that needs changing is your freaking workouts. Not to mention if you even are working out, which you probably aren’t, or even if you are not often enough, or the way that you should.

The exercises you need to be doing are essentially the same no matter what body type you are. If you want your arms to be a bit bigger, beefier, fatter, and more muscular, you need to follow a heavier weight lower rep regimen.

The reason for a heavier weight lower rep range is because a higher rep range will tend to tone the arms and burn what little fat you have on them. A heavier weight lower rep regimen will break down the muscle as much as possible without burning up many calories, allowing you to build a bigger set of arms.

The rep range to shoot for is going to be between 8-12 reps.

The other focus other than reps to focus on is the building of the triceps over the biceps. Do keep in mind that the triceps account for about 2/3’s of the arm’s size, and the bicep account’s for about 1/3 of the arms size.


With the exercises, I would say that you need to focus on compound movements, but that wouldn’t really matter all that much because there are only a few exercises that you can do in the first place. So just do anything and everything you want to as long as the weight is heavy but focus on straight barbell curls for biceps and tricep pushdowns for triceps.

3 Fundamental Exercises for Skinny Biceps:

Straight Barbell Curls – 8-10 reps

Seated Bicep Hammer Curls – 6-12 reps

Bent Over Bicep Curls – 8-12 reps

3 Fundamental Exercises for Skinny Triceps:

Skullcrushers – 8-12 reps

Seated Tricep Pushdowns – 8-12 reps

Overhead Tricep Presses – 6-8 reps



Getting rid of skinny arms can be a tasking job, both psychically and mentally. But as they say “A dream does not become reality through magic; it takes sweat, determination, and hard work.”

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