Why Are My Elbows So Skinny, and How Can I Make Them Bigger?

A lot of people feel that way about their elbows (or wrists or ankles)—those “joints” can look scrawny if the area around them isn’t developed. Technically, you can’t really build the joint itself, but working muscles that attach near the elbow can definitely give it a thicker look.

Try weighted dips on sturdy chairs or a parallel dip station. They’re killer on your triceps and can help fill out that area around the elbow. You could also try close-grip push-ups or diamond push-ups. They really put pressure on the triceps in a good way. Keep grindin’, you’ll see results soon!

Hah, I feel ya! I used to call my arms “spaghetti arms” ‘cause my elbows looked so tiny in comparison, like cartoonish. Anyway, overhead triceps extensions are a fave of mine. You can do single-arm or double-arm with a dumbbell, or even get creative with household objects if you don’t have a proper setup. Keep it slow and controlled to really target the back of your arm.

And yeah an axle bar can help challenge your grip and give you a slightly different angle on stuff like curls and extensions. But don’t sweat it if you only have regular equipment. A lot of the shape comes from consistent training and adding slight variations to your exercises. Wishing you the best, bro!

OMG, I used to obsess over my skinny elbows too—totally get it! Something that helped me was focusing on the brachialis (the muscle under your biceps). If you do hammer curls or reverse curls, you can bulk up that area close to the elbow, so overall it looks thicker.

Keep your form on point, don’t swing, and try moderate weight with more reps. I like doing 8–12 reps, sometimes 12–15 if I'm feeling a burn. Go crush it! 

For me, heavy overhead extensions did the trick. It’s like focusing on the end section of the triceps—when that piece grows, your arm looks thicker around the joint.

Since you mentioned you don’t have a bench, try seated overhead triceps extensions with a dumbbell or even just something heavy you got lying around if you’re working out at home. Just keep your form tight—don’t arch your back too much. And keep that tempo controlled so you really feel the burn. (Trust me, you’ll be making all sorts of faces by the last rep. 🤣)

I used to google ‘How do I fix bony elbows?’ every single day. No joke. Then I found out it was just about hitting my triceps more deliberately. Triceps make up a large chunk of your upper arm, so if you work them from various angles, the area around your elbow will look thicker.

Try any type of press that feels good—plus dips, kickbacks, or skull crushers if you can manage them safely at home. It all helps fill out that spot. 

Sometimes it’s just genetics—bone width is something we can’t really change—but you can still beef up the muscle around that joint. Consistency is key here!

Honestly, I think the axle bar is pretty cool for grip and forearm strength, but it might not be the magic bullet for the elbow area. Still, combining it with some targeted triceps exercises could totally help. Here’s a quick home-friendly routine you might wanna try:

• Diamond push-ups (a weighted vest takes the challenge up a notch... sets triceps on 🔥)
• Overhead extensions
• Floor presses (great bench press alternative if space is tight)
• Dips (off a sturdy chair or parallel bars, if you’ve got ’em—again, a weighted vest can help push this up a level)

Just keep pushing the reps or weight gradually, make sure your form is solid to keep those elbows happy, and be patient—you’ll definitely start seeing some gains. Good luck, bro, and keep us posted on the progress! 

Wow, thanks for all the great responses, folks! Didn’t realize so many people had the same issue. I’ll def start doing more overhead extensions and diamond push-ups. One step closer to not feeling weird about my elbows—appreciate the support, everyone!