How To Warm Up Arms Before Workout? (4 Best Exercises)

A warm-up session of around 10 minutes ought to be sufficient for most people looking to warm muscles and loosen joints.

To get your body warm and reap the most out of your arm warm-up, remember to:

• Begin your arm circles warm-up before your upper body workout session.
• Work for the big muscle groups, like your shoulders, to activate the cardiovascular system.
• Start softly, then pick up the pace or intensity as you proceed.
• Work out till you are sweating but not exhausted.

"The best warmups are the exercises similar to your routine for the day."

- Liz Letchford, Certified Athletic Trainer

Here are the four best arm exercises that you should consider trying to warm up properly before your upper body workout gym session.

1. T Arm Exercises

With your legs behind you at a steady feet hip-width apart, balance your upper chest and midsection on an exercise ball.

With your elbows straight and thumbs pointing up, position your arms on either side of the ball.

As your upper-back muscles begin to tense, slowly raise your arms to the sides. Your body will make a "T" shape with your arms.

To get back to the starting position, lower your arms.

Do eight to ten reps.

2. Incline Push-ups

Warm up your arms and shoulders with some incline push-ups if your workout involves workouts like push-ups and shoulder presses.

Starting with your palms on a sturdy surface, such as a wall, chair, or counter, assume a high plank position with comfortable feet shoulder width.

Keep your core tight, shoulders over your wrists, and arms and legs straight.

With your elbows bent out to the side at a comfortable hand shoulder width, gently press down and lower your torso until your elbows and shoulders are in alignment.

Hold for a few seconds.

To get back to the starting position, straighten your arms. Incline push-ups also work on your lower body muscles.

Do six to ten reps of this.

Here's why you should always warm up your upper arms before your exercise routine:

• Greater flexibility: It may be simpler to move and exercise properly if you are more flexible.
• Lower injury risk: By allowing your muscles to relax, warming up can help you sustain fewer injuries [1].
• Improved blood flow and oxygen flow: Static stretching and jumping jacks help increase your heartbeat and blood flow.

More blood flow enables your muscles to receive the nutrition they require before engaging in more strenuous activity [2]:

• Enhanced performance: According to studies, working out with warmed-up core muscles is more productive[3].
• A wider range of motion: Your entire body and joints can move more thoroughly if you have a more comprehensive range of motion.
• Less pain and tensed muscles: Warm and relaxed muscles may make it easier for you to move and cause less discomfort or stiffness [4].