I would recommend you to eat more foods like fruits and vegetables, meats are good for you as they can help the proteins in your body.
Since I'm going to recommend you some workouts that would give you more upper arm strength that you can do at home, make sure you eat some proteins, like eggs, meats, beans, and nuts, that can help build your muscles since that's what proteins do.
Workouts:
- Weights: These can help build arm strength, if you are not used to heavy weights, start with easy weights and then build up
- Pushups: I would recommend to do a few at first and day by day you would add to how many pushups you can do. You can always do some pushups at home, I would always set a big book in front of me and that my goal to how much I would lower myself and then up. I'm not a very good pushup person._.
- Flex Bands: You can find these at sport stores. Personally I don't have one so I don't know what it is like but I heard that these are great for getting some arm strength.
