The Best 15 Arm and Upper Body Stretches Before a Workout

Time is a precious commodity and something that shouldn’t be wasted. After all, no matter how rich or famous you are, you cannot buy or win back the time you spend. Because of this, many of us are looking for time-saving hacks so we have more available for the activities we enjoy.

Regarding exercise, you could make your workouts more time-efficient by eliminating redundant exercises, focusing on more compound movements, or using time-saving training methods like drop sets and myo-reps.

However, the one place you should not try and save time is your warm-up. Cutting your warm-up short could make your workouts less productive and might even increase your risk of injury.

Like an old rugby coach used to say to me, if you don’t have time to warm up, you don’t have time to work out.

That doesn’t mean you need a long warm-up to prepare for your workout, but you should never skimp on this critical part of your training.

In this article, we reveal the 15 best arm and upper body stretches before a workout.

The Benefits of Warming Up

It’s all too easy to overlook the importance of warming up when you don’t know the benefits. After all, this is time you could otherwise spend on your workout. So, before you skip your next one, let’s explore the main benefits of warming up.

1. Activation of the nervous system

Muscles are controlled by nerves, which work a lot like electrical wires. To generate maximum force, your nervous system must fire impulses powerfully and quickly to the target muscles. Warming up increases nerve impulse speed and strength, leading to better muscle contractions and improved workout performance.

2. Increased blood flow and oxygen delivery

Even during anaerobic activities like HIIT and strength training, your muscles demand lots of blood and oxygen. Warming up open your blood vessels and increases blood flow to the target muscles. This promotes tissue oxygenation and the efficient removal of waste products. Better-oxygenated muscles are more resistant to fatigue and recover faster between sets.

3. Increased tissue temperature

It should be no surprise that warming up makes you feel warm. However, this will not just make you feel more comfortable on a cold day. Warm muscles contract, relax, and stretch more readily, leading to more efficient movements and increased muscle elasticity.

4. More mobile joints

A joint is where two bones come together. Joints are lubricated and nourished with a substance called synovial fluid, which is produced on demand. Warming up will increase lubrication within the joint, which, in turn, increases mobility and range of motion. Your joints should also feel more comfortable after a warm-up, especially if you spend a lot of time sitting or have joint issues, such as osteoarthritis.

5. Injury prevention

While we cannot guarantee that warming up will prevent all future workout injuries, it will probably lower your chances of getting hurt. Warming up prepares your muscles and joints for the activities you are about to do, making them less of a shock to the system.

6. Improved mental preparation and focus

Warming up helps you get your “head in the game,” so you can put more mental energy into your workout. You can perform mental rehearsals, fine-tune your mind-muscle connection, get yourself psyched up, and otherwise prepare your brain for what you are about to do. Your mindset can have a significant impact on your workout performance.

7. Reduced muscle stiffness

Are you still sore and stiff after your last workout? It’s a common problem. The good news is that warming up can help reduce your “workout hangover,” so your movements are more comfortable and fluid. However, if your muscles are always sore, that could indicate you are training too hard, and not paying enough attention to rest and recovery.

Read also: How to Warm Up for Strength Training

How to Warm-Up

Before we reveal the best arm and upper body warm-up stretches, let’s take a look at how they fit into a general warm-up.

Your warm-up should match the demands of your upcoming workout. For example, warming up for a jog should be different from getting ready for an intense back workout. Nevertheless, most warm-ups follow a similar structure, even if the activities or duration of each stage differs.

The most commonly accepted stages of a general warm-up are:

1. Pulse raiser

This is the part of your warm-up that makes you feel warm. It involves doing several minutes of progressive cardio to gradually raise your heart rate and body temperature. Start at a leisurely pace or low intensity and increase it over a few minutes, for example:

1. Walk for 2 minutes
2. Jog for 3 minutes
3. Run for 5 minutes

This progressive pulse raiser eases you into your workout, ensuring that you feel comfortable throughout. It boosts tissue temperature and blood flow, so your muscles receive plenty of oxygen. Additionally, the pulse raiser prepares your muscles and joints for the following warm-up stages.

2. Mobility exercises

While your cardio pulse raiser can potentially increase synovial fluid production and joint mobility, some specific exercises will also be beneficial. Joint mobility exercises involve taking a joint or joints through a progressively larger range of motion.  

Examples include:

• Shallow progressing to deeper squats and lunges
• Ankle circles
• Waist twists and side bends
• Wrist circles
• Shoulder shrugs

After performing these exercises, your joints should move smoothly and more comfortably.

3. Dynamic stretches

When most people think of stretching, static stretches, such as touching and holding your toes to stretch the hamstrings, are what spring to mind. While static stretches have their place, dynamic stretches are usually more useful for warm-ups.

As the name suggests, dynamic stretches involve movement. So, instead of holding a stretched position, you move in and out of the stretch for repetitions.

The benefits of dynamic stretching include the following:

• Maintenance/increase of muscle temperature and blood flow
• Maintenance/increase of heart and breathing rate
• Increased motor unit activation for enhanced strength and power
• Increased functional flexibility and range of motion
• Increased synovial fluid production for more mobile joints
• Rehearsal of the movements you’ll perform during your workout

In contrast, static stretches tend to cause your muscles to cool down and relax, making them better suited for after training.

Choose dynamic stretches that match the demands of your workout, focusing on the muscles you’ll be targeting. For example, if you’re readying yourself for a chest workout, you should not spend much time dynamically stretching your legs.

You can still use static stretches in your warm-up, but you should only do a few, and hold them for just 15-30 seconds so you don’t start to cool down, and your muscles don’t become too relaxed. Some of the best upper body warm-up exercises are static stretches, e.g., the overhead triceps stretch.

4. Ramping

Now that you’re warm and mobile, you might be tempted to jump straight into your workout. While such enthusiasm is commendable, it’s usually better to build up gradually your intended intensity level.

This process is called ramping.

While ramping may seem unnecessary, it can be a very valuable part of the warm-up and primes your muscles and nervous system to optimize your workout performance.

A) Ramping for cardio

For cardio workouts, the first few minutes will be more comfortable and effective if you gradually increase your speed and heart rate. These few extra minutes give your heart and lunges time to “catch up” with your legs, improving exercise comfort and efficiency. Starting slower should also lead to a faster finish.

For example, if you are planning on running at 8 MPH, you might jog at 5 MPH for 1-2 minutes, run at 6.5 MPH for 1-2 minutes, and then begin your workout.  

B) Ramping for strength training

In strength training warm-ups, ramping typically involves doing a few progressively heavier sets of your main exercises to get your muscles and nervous system ready for the challenges to follow: 

For example:

• 10 reps x 20kg/45 pounds
• 7 reps x 40kg/90 pounds
• 5 reps x 60kg/135 pounds
• 2 reps x 80kg/175 pounds
• 10 reps x 100kg/222 pounds – your first work set

Your workout weights should determine the length of your ramp. If you are lifting heavy, you’ll need more ramp sets to prepare. But, for lighter workouts, 1-2 sets should suffice.

However, each ramped set should still feel relatively easy. Note how the rep count in the example decreases as the weight increases. This allows your muscles to become accustomed to the increasing load while avoiding unnecessary fatigue.

How Long Do You Need to Spend Warming Up?

The length of your warm-up depends on several extrinsic and intrinsic factors. Consider the following when planning your warm-up routine:

1. The intensity of your upcoming workout: The harder you plan on training, the longer your warm-up should be. Easier workouts typically need shorter warm-ups.
2. Recent activity levels: Prior physical activity may mean you feel warm already, e.g., you walked or cycled to the gym. However, if you’ve been inactive, a longer warm-up may be necessary.
3. Your age: Older exercisers often take longer to warm up, while younger people usually feel ready to train sooner.
4. Ambient temperature: The warmer your training environment, the faster your internal temperature will rise. As such, you may not need to warm up for as long in a hot gym or on a warm day.
5. Previous injuries: Warming up can help relieve the discomfort of previously injured joints and muscles. Spend longer on your warm-up if you have old aches and pains that need more care and attention.

Top 15 Arm and Upper Body Stretches Before Workouts

• Arm circles
• Arm swings
• Overhead triceps stretch
• Cow face arms
• Cross-body arm stretch
• Bicep Stretch
• Kneeling wrist flexor stretch
• Kneeling wrist extensor stretch
• Wrist rolls
• Doorway chest stretch
• Kneeling lat stretch
• Stick ‘em ups
• Chest press to row
• Fist clench and release

Stretching your arms and upper body before a workout can help improve flexibility, reduce the risk of injury, and enhance your performance. Here are 15 of the best arm and upper body stretches for your pre-workout warm-up routine:

1. Arm circles

Muscles targeted: Deltoids.

You can’t train your upper body without using your shoulders. This combined stretch and mobility exercise will lubricate your shoulder joints and heat up the surrounding muscles. This is an excellent place to start any upper body warm-up.

Steps:

1. Standing in good posture, extend your arms to your sides to form a T-shape.
2. Make small clockwise circles with your arms. Increase the size of the circles gradually.
3. Switch to a counterclockwise movement and repeat.
4. Do 8-15 circles in each direction.

2. Arm swings

Muscles targeted: Deltoids.

This exercise takes your shoulders and arms through a larger range of motion than #1. As such, it’s a good exercise for progressing your warm-up, or can be a viable alternative if you are already feeling warm and ready to train.

1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Swing your arms forward in large circles for 15-30 seconds.
3. Switch directions and repeat for a further 15-30 seconds.
4. Try to brush your biceps with your ears with each rep.
5. You can also circle one arm at a time.

3. Overhead triceps stretch

Muscles targeted: Triceps, deltoids.

Contrary to its name, this is more than just a triceps stretch – it’ll also loosen and mobilize your shoulders. Do this exercise before any upper body movement, especially those that involve raising your arms overhead.

Steps:

1. Extend one arm overhead, bend your arm, and reach your hand down between your shoulder blades.
2. Use your other hand to gently push your elbow back until you feel a stretch in the back of your upper arm. Hold for 10-15 seconds and then release.
3. Switch sides and repeat.

4. Cow face arms

Muscles targeted: Triceps, deltoids.

Cow face arms is a yoga stretch that follows on nicely from the previous overhead triceps stretch. However, it is more intense and requires good initial mobility and flexibility. But, if you can do it without straining, you’ll be rewarded with a deep triceps and deltoid stretch that really opens up your entire upper body.

Steps:

1. Reach one arm straight overhead and the other out to the side.
2. Bend both elbows and bring your hands together, with one hand behind your back and the other behind your head.
3. Clasp your hands together and hold the stretch for about 15-30 seconds.
4. Switch sides and repeat.
5. Use a strap if you cannot reach one hand with the other.

5. Cross-body arm stretch

Muscles targeted: Triceps, deltoids, upper back.

This exercise feels really good after a long day sitting at your desk or driving. It’s also a little less challenging than exercises #3 & 4, so it may be a better option for people with tight shoulders or shortened triceps.

1. Place your left hand on your right shoulder.
2. Use your right hand to gently pull your left arm closer to your body.
3. Hold the stretch for 15-30 seconds on each arm, then switch sides.

6. Bicep Stretch

Muscles targeted: Biceps, forearms.  

The biceps are notoriously hard to stretch. And yet, tight biceps can be a real problem and are prone to injury, especially during any exercise that utilizes a mixed grip. This exercise stretches the biceps and forearms simultaneously, making it an excellent twofer.

Steps:

1. Extend one arm straight out in front of you and turn your palm to face up.
2. Use your other hand to gently pull back your fingers and stretch the biceps and forearms. Keep your arm straight.
3. Hold the stretch for 15-30 seconds on each arm, then swap sides.

7. Kneeling wrist flexor stretch

Target muscles: Forearm and finger flexors.

Lots of typing and gripping can cause tight forearm and hand muscles. This can cause several painful conditions, including stenographer’s or trigger finger and carpal tunnel syndrome. This exercise gets tough with your tight forearms and provides them with a deep stretch.

Steps:

1. Kneel down and place your fingertips on the floor with your palms facing away from you.
2. Press your palms into the floor and, with straight arms, gently sit back onto your haunches. Keep pressing your palms into the floor.
3. Hold the stretch for about 15-30 seconds, and then relax.

8. Kneeling wrist extensor stretch

Target muscles: Forearm extensors.

Most skeletal muscles are arranged in pairs across joints. Where one muscle flexes or bends a joint, an opposing muscle flexes or bends it. This exercise stretches your forearm extensors, which are responsible for bending your wrists backward.

Steps:

1. Kneel down on all fours with the backs of your hands on the floor, finger tips turned inward and touching.
2. Keeping your arms straight, rock your shoulders over to the left to feel a stretch in the back of your forearm and wrist. Hold for 15-30 seconds.
3. Ease your weight over to the right and hold for a further 15-30 seconds.

9. Wrist rolls

Target muscles: Forearm flexors and extensors, wrists.

Where exercises #7 & 8 stretch your wrist flexors and extensors, this movement mobilizes your wrist joints. Stiff, painful wrists are a common problem, especially for those lifters who do heavy bench presses but do not wear wrist wraps.

Steps:

1. Clasp your hands together in front of your chest, elbows bent.
2. Roll your wrists around in a clockwise motion for 8-15 reps.
3. Switch directions and repeat for a similar duration.

10. Doorway chest stretch

Target muscles: Pectoralis major, deltoids.  

Tight pecs are common among exercisers. Endless sets of bench presses and push-ups combined with hunching over a desk or steering wheel mean that most exercises experience at least some chest tightness. This simple stretch is the perfect antidote to tight pecs.

Steps:

1. Stand in an open doorway and place your forearms on the door frame with your elbows at a 90-degree angle. Adopt a staggered stance.
2. Lean forward to create a gentle stretch in your chest and shoulders.
3. Hold the stretch for about 15-30 seconds.

12. Kneeling lat stretch

Target muscles: Latissimus dorsi.

Like the pecs, the lats are also often tight. This can make pull-ups, lat pulldowns, and overhead presses difficult as it restricts your range of motion. Tight lats also promote medial rotation of the upper arms, which can contribute to a so-called desk hunch. This exercise is one of the most effective ways to loosen up your lats.

Steps:

1. Kneel on the floor facing a bench or chair. Place your hands on the bench with your palms down and fingers pointing forward.
2. Keeping your elbows straight, ease your hips back and lower your chest down between your arms.
3. Hold the stretch for 15-30 seconds.

13. Stick ‘em ups

Target muscles: Deltoids, latissimus dorsi.

If the kneeling lat stretch discussed above is a little too static for your liking, you should try stick ‘em ups. This exercise is so-called because you look a little like a prisoner raising their arms in surrender.

Steps:

1. Raise your arms overhead with your palms facing forward.
2. Bend your elbows and lower your hands to your shoulders. Keep your shoulders and arms back.
3. Reach overhead again and repeat 8-15 times using a slow, controlled tempo.
4. This exercise also increases upper back and posterior deltoid activation.

14. Chest press to row

Target muscles: Deltoids, trapezius, rhomboids, pecroalis major.  

Where exercise #13 stretches and mobilizes your upper body in the vertical plane, this exercise works in the horizontal plane. This is an excellent preparatory movement for any chest or back workout.

Steps:

1. Extend your arms in front of you, palms facing the floor.
2. Bend your arms and pull your elbows back to open your chest.
3. Press your arms forward and round your upper back to stretch between your shoulder blades.
4. Alternate between these two positions for 8-15 smooth, controlled reps.

15. Fist clench and release

Target muscles: Finger flexors and extensors.

The fingers are one of the body parts that very few people bother to warm up. However, that could be a mistake, given how hard they have to work. Nearly every exercise you do involves your fingers and grip, and there are lots of muscles and bones that will benefit from warming up. This simple exercise will get the job done.

Steps:

1. Extend your arms in front of you or hold them down by your sides.
2. Make a fist with both hands and hold them tightly closed for a few seconds, feeling the tension in your forearms and wrists.
3. Open your hands and spread your fingers as wide as possible.
4. Alternate between this clenching and releasing motion for about 8-15 repetitions.

FAQs

Do you have a question about doing arm and upper body stretches before a workout or warming up in general? No problem, because we’ve got the answers!

1. Why should I do arm and upper body stretches before a workout?

Warming up your muscles with arm and upper body stretches will help prevent injuries, improve your range of motion for more comfortable movements, and make your workout more productive. They will only take a few minutes but can add a lot of value to your training.

2. How long should I hold each stretch during my warm-up routine?

The aim of your warm-up routine is to prepare your muscles and joints for the workout to follow. As such, you should hold static stretches for 15-30 seconds and do 8-15 of most dynamic movements. Doing less won’t be as beneficial, while doing more is largely a waste of your valuable time.

The key to a good warm-up is doing as much as you need but no more. Save your energy for the main part of your workout.

3. Are these stretches suitable for all fitness levels?

Stretching is good for everybody’s body! Young, old, beginner, or experienced, almost all of these stretches are suitable for all fitness levels. That said, if you find a particular exercise difficult or uncomfortable, choose one that suits you better.

4. How do I know which stretches to include in my warm-up routine?

With 15 different exercises to choose from, it could be hard to decide which ones to do. You certainly don’t need to do all of them! So, just pick 3-5 that cover your main upper body muscles and joints. That should be sufficient for most people. Stick with favorites and exercises that you find the most comfortable. That way, you won’t be tempted to skip them.

5. Will these stretches help prevent shoulder and upper body injuries?

Hopefully! Unfortunately, it’s impossible to categorically say that stretching before a workout will stop you from getting injured, as exercisers get hurt all the time. However, the effects of warming up should minimize your injury risk.

As warming up takes only a few minutes, and an injury could cost you weeks or months of lost training, it makes sense to spend a few minutes preparing your muscles and joints for your workout just in case it helps.

6. Will these stretches improve my overall flexibility and range of motion?

While these stretches will improve your flexibility and ROM, you’ll get better results from a) mainly doing static stretches and b) holding those stretches for longer. This is called developmental stretching, and its main purpose is to develop or improve your flexibility.

However, long, stationary stretches are not really suitable for a warm-up and are best performed during your cooldown. Long static stretches lower your core and muscle temperature and are too relaxing for a warm-up.

7. Are these stretches suitable for strength training and cardio workouts?

Yes indeed! You can use the exercises in this article to prepare your muscles and joints for cardio or strength workouts. You can also do them before sports or any other strenuous physical activity, e.g., splitting logs, clearing snow, or gardening. Some people like to include warm-up exercises in their morning routine to help them wake up and feel more mobile.

More Useful Stretches:

• The 12 Best Leg Stretches Before a Workout
• Exercises and Stretches for Leg Pain
• Best Morning Stretches for Men
• Quadratus Lumborum Exercises and Stretches
• Stretches for CrossFit Athletes
• Thoracic Spine Stretches for a Healthier Upper Back
• Lower Back Stretches
• Piriformis Stretches to Help Eliminate Butt and Hip Pain
• Tensor Fasciae Latae Stretches
   

Closing Thoughts

Skipping your warm-up is tempting when you’re eager to dive into your workouts, but time spent on a proper warm-up is time well spent. The benefits go beyond just getting pumped up for training, and a good warm-up is like a pep talk for your muscles, ensuring they’re ready to perform at their best!

From getting our nerves firing for stronger muscle contractions to boosting blood flow for well-oxygenated muscles, a good warm-up sets the stage for an awesome workout. In addition, the stretches and exercises in this article will improve flexibility, reduce stiffness, and help ease your aches and pains. Just make sure you customize your warm-up to match your workout plan, age, and how you’re feeling that day.

So, show your body some love by making warm-ups a priority. It only takes a few minutes but will pay off big time by boosting workout performance and helping you stay injury-free.

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