Build Bigger Arms: 6 Muscle-Gaining Moves for Skinny Guys (With Gym & At-Home Options)

Tired of having skinny arms that never seem to grow—no matter how hard you train?
If you’re a hardgainer or a skinny guy just starting out, building bigger arms can feel like a mystery. But it doesn’t have to be.

With the right exercises, enough volume, and smart progression, you can turn your spaghetti arms into thick, sleeve-stretching muscle—even without a gym membership.

This guide breaks down 6 highly effective arm-builders:

• Chin-Ups

• Bicep Curls

• Hammer Curls

• Dips

• Overhead Press

• Tricep Pushdowns

Each one includes options for barbells, dumbbells, and bodyweight training, so you can build mass anywhere.

Why Skinny Guys Struggle to Grow Arms

Here’s the truth:

Most skinny guys don’t grow their arms because they’re not training with intensity, volume, or progressive overload.

If you’re doing a couple of sets of curls and calling it a day, you’re missing the bigger picture.

To grow your arms fast, you need to:

• Hit biceps and triceps consistently (triceps make up two-thirds of your upper arm size)

• Train with enough load and frequency

• Get strong on compound lifts, then isolate to finish

Let’s break down the 6 core movements and how to use each one effectively.

1. Chin-Ups

Chin-ups are a compound bodyweight exercise that targets your biceps and back, especially the long head of the bicep. They’re also a great test of relative strength.

Gym Version
Use a pull-up bar with a shoulder-width underhand grip. Pull yourself up until your chin is over the bar, then lower slowly.

Sets & Reps: 3–4 sets of 6–10
Once bodyweight gets easy, add resistance using a dip belt or dumbbell between your feet.

At-Home Version
Install a doorway pull-up bar or use a strong surface. If you can’t do full reps yet, try band-assisted or eccentric chin-ups—jump up and lower yourself down slowly.

2. Bicep Curls

Classic curls are great for isolating and growing the biceps, especially when performed with strict form.

Barbell Version
Use a barbell with an underhand grip. Stand tall and curl the bar to shoulder height, then lower under control. Avoid using momentum.

Dumbbell Version
You can alternate curls or curl both arms together. Focus on rotating the wrist to fully supinate at the top for maximum bicep contraction.

At-Home Version
Use filled water bottles or a backpack with books. Focus on slow tempo (e.g., 3 seconds up, 3 seconds down) and high reps for time under tension.

Sets & Reps: 3–4 sets of 8–12

3. Hammer Curls

Hammer curls hit the brachialis muscle and forearms, giving your arms more width and thickness.

Dumbbell Version
Use a neutral grip (palms facing each other) and curl without wrist rotation. Keep your elbows fixed and controlled through the movement.

At-Home Version
Hold two heavy objects like water bottles or books as if you’re holding a hammer. Focus on strict form and slow tempo.

Sets & Reps: 3 sets of 10–12

4. Dips

Dips are one of the most effective exercises for building the triceps, along with working the chest and shoulders.

Parallel Bar Version
Use dip bars or parallel bars at the gym. Lower yourself until your upper arms are parallel to the floor. Keep your torso upright and elbows tight to emphasize the triceps.

Sets & Reps: 3–4 sets of 6–10

At-Home Version
Use two chairs, a sturdy table, or a bench for bench dips. Focus on a full range of motion and time under tension. As you get stronger, add resistance using a backpack.

5. Standing Overhead Press

This compound movement targets the shoulders and triceps, helping build size and strength in the upper arms and upper body.

Barbell Version
Start with the bar resting at your upper chest. Press overhead until arms are fully locked out, then lower with control. Use a shoulder-width grip.

Dumbbell Version
Press both dumbbells overhead while standing or seated. Alternate arms if needed to improve stability and reduce shoulder strain.

At-Home Version
Use a loaded backpack, water jugs, or resistance bands. Maintain a strong core and avoid arching your lower back.

Sets & Reps: 4 sets of 6–8

6. Tricep Pushdowns

Pushdowns isolate the triceps and help develop all three heads of the muscle for size and definition.

Cable Machine Version
Use a rope or straight bar. Keep elbows locked at your sides and press the weight down until your arms are fully extended. Squeeze the triceps at the bottom, then return slowly.

Sets & Reps: 3–4 sets of 10–15

At-Home Version
Loop a resistance band over a door, pipe, or pull-up bar. Use the same technique and tempo as with the cable machine.

Sample Arm Workouts for Skinny Guys

Gym Routine

• Chin-Ups – 4x8

• Barbell Curls – 3x10

• Rope Pushdowns – 4x12

• Dips – 3x8

• Standing Overhead Press – 4x6

• Hammer Curls – 3x12

At-Home Routine

• Assisted Chin-Ups – 3 sets to failure

• Backpack Curls – 3x12

• Bench Dips – 4x10

• Backpack Overhead Press – 3x10

• Hammer Curls with Water Bottles – 3x12

• Resistance Band Tricep Pushdowns – 3x15

Focus on improving your reps, resistance, or volume each week. Progressive overload is key to building size, especially for hardgainers.

How Often Should You Train Arms?

If you’re a skinny guy trying to grow, train arms directly 2 to 3 times per week. You can dedicate one full arm day and include additional volume after push or pull workouts.

Triceps recover quickly and can be trained more often. Just be sure to allow 48 hours between heavy arm sessions for proper recovery.

Nutrition: The Other Half of Arm Growth

Training arms is only half the equation. If you’re not eating in a calorie surplus with enough protein, your body won’t grow—no matter how hard you train.

• Eat 300–500 calories over maintenance per day

• Get at least 0.8–1g of protein per pound of body weight

• Stay consistent with meals and recovery

This is especially important for skinny guys who have fast metabolisms and trouble gaining weight.

Final Thoughts: Build Arms That Actually Fill Out Your Shirts

Skinny arms aren’t a permanent condition. With these six exercises, smart programming, and consistent eating, you can build the thick, muscular arms you’ve always wanted.

Whether you have access to a gym or just your living room and a couple of bands, there’s a way to train that works—and it starts today.

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