5 effective exercises to bulk up your skinny arms

Do you want to bulk up your arms? If so, try these 5 arm-building exercises to build strength and stability in your hands.
tabata workout
Get toned arms and shoulders with these exercises at home. Image courtesy: Shutterstock
Aayushi Gupta Published: 10 Jul 2022, 10:30 am IST
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Are you trying to build muscle on your skinny arms? You’re not alone! To avoid seeming too slender, many women seek to tone their shoulders and arms. Well, we love you as you are, girl! But there are a few arm-building exercises you can do if you want to get muscular arms and shoulders.

Nope, in this scenario, the muscle gain we’re talking about isn’t about a bulging pair of biceps or defined triceps. In fact, you might never be able to reach that level of muscular mass because skinny women tend to have less testosterone in the body than men have. But we’ve got a solution. Let’s talk about building up, strengthening, and gaining what already exists in our bodies so that you don’t end up with weak hand muscles and bones.

Health Shots spoke to fitness professional Vikash Sharma about these exercises, which can help build muscles in the hands and shoulders. These exercises can make your hands look fuller in case you think you are skinny.

Here are 5 exercises to gain muscle and strength in your hands:

1. Walking plank

Your lower and upper body can be strengthened by walking plank. This core challenging exercise can fire up muscles in your body especially shoulders.

arm-building exercises

Walking plank is a very effective exercise. Image courtesy: ShutterstockHere’s how to perform the walking plank:

Step 1: Begin in a plank position with your hands directly beneath your shoulders and your arms straight.
Step 2: Ensure that your body is aligned in a straight line from shoulder to feet.
Step 3: Keeping your hands shoulder-width apart, advance your right hand as far as you can before bringing your left hand to meet it.
Step 4: Retract your left hand to the beginning, then your right hand.

2. Knee push ups

The chest, shoulders, traps, triceps, biceps, forearms, and upper back are among the muscles that knee push-ups target. In fact, it can activate your core as well.

arm-building exercises
Knee push-up can be your go-to exercise for comfort.

Here’s how to perform knee push ups:

Step 1: First, assume a plank position with your knees on the mat.
Step 2: Line up your wrist and shoulders. To prevent slipping, make sure your palms are positioned correctly and that you have a good grip.
Step 3: Inhale now and bring your body down. Maintain that posture. Exhale, slowly raise yourself up, and straighten your arms. This push-up is done on one knee. Repeat now.
Step 4: For a month, perform 15 of these repetitions in 4 sets to build the necessary muscle strength.

3. Fly jumping jack

This exercise’s hand movements can help tone your arms and shoulders. In addition, this activity strengthens bones, targets main muscle groups, and improves cardiovascular fitness and heart health.


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arm-building exercises
Jumping jack work well to stay in shape. Image courtesy: Shutterstock

Here’s how to perform fly jumping jack :

Step 1: Align your feet so that you are standing straight. Putting your shoulders in a straight line, spread your hands out to the side.
Step 2: Jump, spread your legs wide, and bring your hands forward so that your palms clap.
Step 3: Re-jump and bring your legs together. Straighten your hands as you bring your shoulder back.
Now, repeat.

4. Punches in squat position

Punches while in the squat position are one of the many variations of the squat that you can perform. The quadriceps, hamstrings, and shoulder muscles are the focus of this workout. What’s more? It is also beneficial for the lower back, abs, and glutes.

arm-building exercises
Squats and punch. Image courtesy: Shutterstock

Here’s how to perform punches in squat:

Step 1: Standing with your feet shoulder-width apart and your arms at your sides is the first step.
Step 2: Tighten your core while keeping your eyes straight and chest high.
Step 3: Bend your knees and push your hips back to sit in a chair position.
Step 4: When your thighs are parallel to the floor, pause, and then push yourself back up to your starting position.
Step 5: To get back into the starting position, punch with your left arm and squat again.
Step 6: Punch with the right arm in the next rep and keep alternating.

5. Side plank hold and hip drop

Side planks is an exercise that can help strengthen your shoulders and arms in addition to your core. Additionally, it aids in wrist flexibility and wrist strength.

arm-building exercises
Bring out your stopwatch, ladies. Because it’s plank-o-clock! Image courtesy: Shutterstock

Here’s how to perform side plank with hip drop:

Step 1: From the original plank posture, first assume the side plank position by extending your hips and chest to the left.
Step 2: To stabilize the stance, keep your right arm at your waist and place your left palm on the ground.
Step 3: Contract your abdominal muscles and maintain a straight, unbent torso.
Step 4: Lower your hips now, then raise while keeping your balance.
Step 5: Attempt to maintain a side plank for 15 to 20 seconds, or practise it with hip drops for 30 seconds on each side.
Step 6: After that rotate back to the original position and then repeat on your other side.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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