Aug 14, 2018 Hello, when I was younger I was very malnourished, my parents never made me eat anything healthy and my arms were always delayed in growth. It would take a year for them to catch back up to my height, but when I reached adult size they never developed completely, my forearms are about 3-4 inches too short and very skinny. Is there any kind of diets or exercises that help put weight and build muscles on your forearms? I am very self conscious about it. Any help would be greatly appreciated.