By now, you probably already know how important it is to warm up before any kind of workout [1], and that includes an arm warmup, especially before an upper-body workout. The best workout warmups prep your body and nervous system to handle different moves and loads, and skipping them can lead to soreness or injury. But it can be tough to figure out exactly which moves to do in an upper-body warmup. How do you get your arms ready for push-ups without just . . . doing push-ups?
"The best warmup moves are movements that look similar to your workout for the day," BOC-certified athletic trainer Liz Letchford [2], MS, tells POPSUGAR. So thinking about the actual moves you're going to do will help you figure out how to prep for them. If those are "pulling" exercises, like pull-ups [3], rows [4], or bicep curls [5], you'll need to warm up your core and lats. "Pushing" moves, like push-ups? "You'll want to get especially connected to your scapular stabilizers [6], core, and hips," Letchford says.
During an upper-body warmup, active range-of-motion exercises are more effective than static stretching, Letchford says. That way, you're stretching and activating the muscle while getting it warmed up. It's just as important to get your joints ready to work, too. Letchford recommends doing controlled articular rotations (CARs) before every workout (think: moves like arm circles and forearm rotations that activate your joints and improve range of motion).
All in all, aim to warm up for eight to 10 minutes before your upper-body workout. Start by getting your blood flowing with some cardio, like jumping jacks, jogging, cycling, or a brisk walk; then, focus on your arm warmup. Keep reading for moves that will get your arms, shoulders, and back ready to work.
Upper-Body Warmup: Push, Pull, Shoulders, and Core
Elevated push-ups for a "push" and core warmup: If your workout includes pushing or pressing against a load — moves like push-ups and shoulder presses — warm up your upper body with some elevated push-ups [8], shown here.
- Start in a high plank-like position, placing your palms on a stable surface like a wall, chair, bench, or counter. The higher the surface, the easier this will be. Keep your arms and legs straight and your core engaged.
- Bend your elbows out to the sides and lower your torso in between your hands, stopping when your shoulders are in line with your elbows. Keep your body completely straight; avoid bending at your hips or sticking out your butt.
- Straighten your arms to return to the starting position. That's one rep. Do eight to 12 reps.
Resistance-band [9] horizontal rows for a "pull" warmup: This is the perfect back and arm warmup for a workout with "pulling" moves, like rows, lat pull-downs, and bicep curls.
- Sit on the ground, and attach a resistance band to a pole at just below seated shoulder height. If you don't have a pole, loop the resistance band around your feet.
- Sit with your legs straight out in front of you, facing the pole. Hold the resistance band in both hands, with your fingers going over (not under) the band and your arms straight out. Keep your back straight.
- Pull the resistance band back toward your chest until your hands reach your chest, bending your elbows out to the sides. Engage your abs, and avoid arching your back.
- Straighten your arms to return to the starting position. That's one rep. Do eight to 12 reps.
Y-pulls for a shoulder warmup: Y-pulls are a great arm warmup move for exercises that require shoulder work and lifting your arms above your head, like overhead shoulder presses [10]. You can do these with just your bodyweight, but for extra stretch and resistance, use a double-handled resistance band.
- If you're using a resistance band, attach it to a pole at shoulder height.
- Start with both arms straight out in front of you, with some bend in your elbow. If you're using a resistance band, hold one handle in each hand.
- Raise your arms up and to the side, stopping when you form a "Y" shape with your arms and body. Keep your core engaged and your back straight. Don't hunch your shoulders. If you're using a resistance band, pull back against the resistance.
- Hold for a moment, then return to your starting position. That's one rep. Do eight to 12 reps.
Upper-Body Warmup: Scapula Mobility and Stability
Your scapula muscles control your shoulder blades, and they're important to warm up before any upper-body workout. These upper-body warmup moves are called "T"s, "Y"s, and "W"s for the shape your arms form with your body in each position. Keep your core engaged the whole time, and don't bring your shoulders to your ears.
If you don't have an exercise ball, you can do these standing; hinge your torso slightly forward, keeping your core engaged [11] and back flat, and perform the moves in that position.
Arm Warmup: "T"s
- Balance your chest and upper midsection on an exercise ball, with your legs behind you. Place your arms on either side of the ball, elbows straight, with your thumbs pointing up.
- Slowly lift your arms out to the sides until you feel a contraction in your upper-back muscles. Your arms will form a "T" shape with your body, as shown above.
- Lower your arms to return to the starting position. That's one rep. Do eight to 12 reps.
Arm Warmup: "Y"s
- Start in the same balanced position as the "T" stretch. Move your arms slightly in front of you instead of straight out to the sides. Make thumbs-up positions with your hands.
- Lift your arms overhead and slightly out to the sides, forming a "Y" shape with your body.
- Gently lower your arms to return to the starting position. That's one rep. Do eight to 12 reps.
Arm Warmup: "W"s
- Start in the same balanced position as before. Let your arms relax to either side of the exercise ball, with your elbows bent and thumbs pointing up.
- Lift from your upper arms, keeping your elbows bent until your elbows are above your back.
- Rotate your forearms toward the ceiling until they're parallel to the floor and your thumbs are pointing straight up.
- Rotate your forearms back down.
- Lower your arms to return to the starting position. That's one rep. Do eight to 12 reps.
Upper-Body Warmup: CARs
CARs, or controlled articular rotations, work on your joint mobility and range of motion [12] and are important to do before any workout. This video shows a quick, full-body routine to activate every muscle and joint, but you can use the first half as an upper-body warmup. Pay attention to your body as you go through it — "some people have injuries or restrictions that might result in a limited range of motion," Letchford says.