Getting active is an important part of leading a healthy lifestyle, but it’s also key to make sure that your body is properly prepared for exercising.
That’s why pre-workout stretching plays an integral role in maintaining health and wellness; it reduces the likelihood of injuries and can help you maximize the efficiency with which you exercise.
Stretching out your arms before a workout helps make exercise even more productive without straining muscles or joints too much.
Here, we discuss some of our favorite arm stretches that will effectively prepare you for whatever kind of workout routine you have planned:
Best Arm Stretches Before Workouts For Beginners
Listed below are the best arm stretches every beginner should perform for a risk-free workout session:
1. Arm Circles
Arm circles are an excellent warm-up exercise that helps increase blood flow to the shoulder and arm muscles.
This dynamic stretch improves shoulder joint mobility and flexibility, preparing your upper body for a wide range of arm movements during your workout.
It also helps reduce the risk of muscle strains and enhances overall shoulder health.
How To Perform?
- Stand with your feet shoulder-width apart.
- Extend your arms straight out to your sides at shoulder level.
- Begin making circular motions with your arms, gradually increasing the size of the circles.
- Do this for about 15-30 seconds, then reverse the direction of the circles for another 15-30 seconds.
2. Wall Angels
Wall angels are an effective exercise for improving shoulder mobility and posture.
By sliding your arms up and down the wall while keeping them in contact with the surface, you engage the muscles responsible for stabilizing the shoulder blades and the upper back.
This arm stretch before the workout helps correct rounded shoulders and strengthens the muscles that support a healthy shoulder position.
How To Perform?
- Stand with your back against a wall, feet hip-width apart.
- Bend your elbows to 90-degree angles and press them against the wall.
- Slowly slide your arms up the wall as high as you can, keeping your elbows and wrists in contact with the wall.
- Then, slide your arms back down to the starting position.
- Repeat this movement for about 10-15 repetitions.
3. Overhead Triceps Stretch
The overhead triceps stretch is particularly beneficial for the triceps muscle group, which plays a significant role in various upper-body movements.
By stretching the triceps, you can increase the range of motion in your elbow joint and alleviate tension in the upper arm.
This stretch is especially useful if your workout involves activities like weightlifting or push-ups.
How To Perform?
- Raise your right arm overhead and bend it at the elbow, reaching your hand down your upper back.
- Use your left hand to gently push on your right elbow, helping to stretch the triceps.
- Hold this stretch for at least 30 seconds on the right arm, then switch sides.
4. Cross-Body Arm Stretch
Cross-body arm stretches are excellent for targeting the deltoid and upper back muscles.
This stretch helps relieve tightness in the shoulder region and improves the flexibility of the rotator cuff, reducing the risk of shoulder injuries.
It also aids in enhancing the range of motion in your arms, which can be especially beneficial for activities involving reaching or throwing motions.
How To Perform?
- Extend your right arm straight in front of you at shoulder level.
- Bring your left arm across your chest and gently pull your right arm towards your chest.
- Hold this stretch for 20-40 seconds on the right arm, then switch sides.
Pre workout arm stretches
Here are a couple more stretches to do before arm workouts:
5. Shoulder Rolls
Next, do shoulder rolls.
This loosens up your deltoids and traps, giving you better flexibility for pushing or pulling exercises. It’s also a great time to prep your arms for forearm activation.
How to do:
- Stand tall with arms relaxed at your sides.
- Roll your shoulders forward in a circular motion for 10–15 reps.
- Then roll them backward for another 10–15 reps.
Tip: Pick up the Gripzilla Tornado for a quick 30-second twist between shoulder rolls.
It lightly engages your forearms and wrists, bridging the gap between dynamic warm-ups and static stretches.
6. Wrist Flexor and Extensor Stretches
These are often overlooked arm stretches to do before workouts, but they target forearms and wrists, which are crucial for grip-intensive exercises like pull-ups or weightlifting.
How to do Wrist Flexor Stretch:
- Extend one arm straight forward with the palm facing up.
- Use your other hand to gently pull the fingers back toward you.
- Hold for 15–20 seconds per wrist.
How to do Wrist Extensor Stretch:
- Extend one arm straight forward with the palm facing down.
- Use your other hand to gently push the fingers downward.
- Hold for 15–20 seconds per wrist.
Optional Activation: After these stretches, try 30–60 seconds with the Gripzilla Dynamo.
This improves wrist and forearm circulation, prepping your hands for better grip strength and mobility.
7. Bicep Stretch
This bicep stretch complements your shoulder and chest stretches, ensuring your arms and upper body are fully ready for lifting, pushing, or rowing movements.
How to do:
- Stand tall and clasp your hands behind your back with palms facing each other.
- Straighten your arms and gently lift your chest while squeezing your shoulder blades together.
- Hold for 15–20 seconds.
8. Doorway Chest Stretch
This opens up your chest and front shoulders, enhancing upper-body flexibility and helping prevent stiffness during pressing exercises.
How to do:
- Stand in a doorway and place your forearms on the frame with elbows at shoulder height.
- Step forward gently until you feel a stretch in your chest and shoulders.
- Hold for 20 seconds.
Over To You
Remembering to properly prepare for workouts through arm stretching can make a tremendous difference in the quality and quantity of results you get out of your workout session.
Stretching helps warm up the muscles, tendons, and ligaments so that they are more elastic and less likely to tear during activity.
Additionally, it’s known to reduce soreness afterward and helps increase flexibility.
And as an added bonus, making it a part of your regular routine serves as a wonderful means of calming the body and mind before an intense workout session.
Therefore, take some time out of your day today to try out these fantastic arm stretching exercises intended specifically for pre-workout preparation.
