Fat burning arm exercises

How to Warm Up Arms before Lifting Weights

Max. D Gray
By Max. D Gray. Updated: January 20, 2017
How to Warm Up Arms before Lifting Weights

Of equal importance to stretching after lifting weights is the need to prepare them before lifting dumbbells. Thus, warming muscles that will be subjected to effort to a suitable temperature is essential for reducing the risk of injury. Also, warming up your arms before lifting weights prepares them to perform at its best. This optimum condition for exercise will allow your muscles to train for a bit longer, which will be better for the overall exercise. In this OneHowTo article we're going to show you some exercises so you know how to warm up arms before lifting weights.

You may also be interested in: How To Stretch After Lifting Weights 

Steps to follow:


With this first exercise you'll target muscle groups in the arm, shoulder and upper back, so that they are well prepared.

  • Start with the right arm.
  • Stretch it over your chest.
  • Force your left arm down on top of your right arm to increase tension.
  • Do so for 5 seconds and then stop.
  • Repeat 10 times with each arm.
How to Warm Up Arms before Lifting Weights - Step 1

The second exercise for warming up arms before lifting weights is to grab the elbow of your right arm with your left hand and to bring it to the height of your head. You'll notice how you work the muscles of the upper arm, which will be prepared for the imminent weight lifting. Hold this position for about 5 seconds and do 10 repetitions with each arm.

How to Warm Up Arms before Lifting Weights - Step 2

The following warm-up exercise will work the back muscles as well as the arms, as these are often involve din weight lifting. It is very simple to do: hold hands in front of you and raise arms to the highest possible point. Hold the position for about 5 seconds. Then lower the arms and repeat 15 times.

How to Warm Up Arms before Lifting Weights - Step 3

It is also a good idea to jog lightly on the spot, for 4 or 5 minutes. This is so that the body reaches the right temperature before you start lifting weights, an activity in which you have to use considerable effort.


Warming up is very important for reducing the possibility of injuries. On top of this, you must also take other factors into consideration, such as dumbbells. It is important that you lift the appropriate weight, as lighter or heavier dumbbells can hurt your arms.


Never skip this warm-up routine for arms before lifting weights. If you do not want to spend much time on this, do fewer repetitions than those indicated in the article. Make sure though that the arms are sufficiently warmed up to reduce the risk of injury.

If you want to read similar articles to How to Warm Up Arms before Lifting Weights, we recommend you visit our Fitness category.

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How to Warm Up Arms before Lifting Weights