Are you feeling self-conscious about those skinny arms?
If you're sick of trying to find new shirts and blouses that hide your stick-thin arms, then it's time to start exercising.
That’s right – with the right exercises, you can transform your wimpy little limbs into something worthy of attention.
In this post, we'll be exploring some of the best exercises for skinny arms — so get ready to wave goodbye to those skinny sleeves and hello to stronger biceps and triceps:
Best Workouts For Skinny Arms
Here are a couple of with and without weights exercises for skinny arms that will help beef them up:
1. Gripzilla Tornado
The Gripzilla Tornado focuses on your forearm strength, particularly the wrist flexors and extensors. Strong forearms not only contribute to overall arm development but also improve grip strength.
This enhanced grip can be a game-changer for other exercises, as a strong grip allows you to lift heavier weights and engage more muscle fibers, facilitating more significant muscle growth in the arms and other muscle groups.
Prepare Your Gripzilla Tornado
- Hold the Gripzilla Tornado firmly in your hands.
- Position the roller at the bottom.
- Set the adjustable resistance to a suitable level for your strength.
Stance and Posture:
- Stand upright with proper posture and feet shoulder-width apart.
- Extend your arms in front of you, keeping them parallel to the floor.
Start the Movement:
- Begin the movement by curling the Gripzilla Tornado upward towards your body.
- Flex your wrists and contract your forearm muscles.
- Maintain a controlled and deliberate motion, avoiding jerking or sudden movements.
Full Contraction:
- Continue curling until the Gripzilla Tornado reaches chest level, fully contracting your forearm muscles.
- Hold this position briefly to emphasize tension on your forearms.
Reverse the Motion:
- Slowly reverse the motion by gradually uncurling your wrists.
- Lower the Gripzilla Tornado back to the starting position.
2. Gripzilla Twister
Similar to the Gripzilla Tornado, the Gripzilla Twister is instrumental in developing forearm and wrist strength.
By allowing the weight to unwind and then actively twisting it, you engage your wrist flexors and extensors, effectively working the muscles that support your grip.
Over time, this exercise for skinny arms can enhance grip strength and forearm size, complementing the development of your arms and facilitating better overall performance in various lifts.
Prepare Your Gripzilla Twister:
- Hold the Gripzilla Twister with both hands, palms facing each other.
- Add weight to the twister as needed.
Begin the Movement:
- Start the movement by allowing the spinning weight to naturally unwind.
Twist Outward:
- Twist your wrists outward to initiate this motion.
Twist Inward:
- After unwinding, engage your wrists in an inward twist to wind the weight back up.
Repetitions:
- Aim to complete 3 sets of 10-15 repetitions for this twisting exercise.
Progression:
- Gradually increase resistance as you progress for optimal results.
3. Bicep Curls
Bicep curls are a staple in arm workouts, specifically targeting the biceps. These curls are among the best ways to tone skinny arms.
Aesthetically, well-developed biceps contribute to the coveted "guns" look. Incorporating variations of bicep curls into your routine allows you to hit your biceps from multiple angles, promoting balanced development.
Starting Position:
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand, arms fully extended, and palms facing forward.
Curl the Weights:
- Keeping your upper arms close to your body and your back straight, bend your elbows to lift the dumbbells towards your shoulders.
Squeeze Your Biceps:
- At the top of the movement, squeeze your biceps for a brief pause to maximize the contraction.
Lower the Weights:
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
Repeat:
- Perform the desired number of repetitions while maintaining control and a full range of motion.
4. Skull Crusher
Skull Crushers primarily target the triceps, making them an effective arm exercise for building significant muscle mass in the back of your arms.
Strengthening the triceps not only adds size but also enhances the overall aesthetics of your arms.
Additionally, well-developed triceps can contribute to better performance in various pushing movements, further supporting upper body strength and muscle growth.
Starting Position:
- Lie flat on a bench or the floor with your back, keeping your feet flat on the ground.
- Hold an EZ-curl bar or a straight barbell with a narrow, overhand grip (hands should be closer than shoulder-width apart) above your chest.
Lower the Bar:
- With your arms extended and elbows pointing up, lower the barbell in a controlled manner towards your forehead. Your upper arms should remain perpendicular to the floor.
Raise the Bar:
- Extend your elbows to lift the barbell back to the starting position without locking your elbows.
Repeat:
- Perform the desired number of repetitions while maintaining control and a full range of motion.
5. Diamond Push-Ups
Diamond push-ups are a versatile exercise that engages both the triceps and chest muscles.
By incorporating this without-weight workout for skinny arms, you can create a more defined and robust upper body, including the arms.
The triceps receive substantial stimulation, and the chest benefits as well, leading to well-rounded arm development. Diamond push-ups are an efficient bodyweight arm exercise that can be easily integrated into your routine.
Starting Position:
Begin in a standard push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers on the ground.
Lower Your Body:
- Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
Push Up:
- Push your body back up to the starting position while keeping your core engaged and maintaining a straight line from head to heels.
Repeat:
- Perform the desired number of repetitions while maintaining proper form.
Final Verdict
With this knowledge about the best exercises for skinny arms, you can confidently hit the gym knowing that you have the tools to make your arms look toned.
So, start small by adding a few of these exercises into your routine and watch your arms transform before your eyes.
Of course, it will take some work and dedication on your part but it is doable – so why not give it a try and give yourself the gift of strength?
And then when you save enough money from all the muscle-building date nights you'll be getting asked out on, don't forget to thank us.
