As a certified personal trainer, I always recommend beginning every workout with a proper warm-up. Warming up prepares your body and mind for exercise—whether you’re lifting weights, doing a HIIT circuit, or focusing on an upper or lower body session.
I’ve previously shared my go-to lower body warm-up, and here I’ll walk you through my favorite upper body warm-up routine.
Follow the video below for dynamic upper body warm-up exercises and stretches that:
- Improve performance during your workout
- Lower the risk of injury
- Increase blood flow to the muscles you’ll be using
- Enhance range of motion and flexibility
- Strengthen your mind-to-muscle connection
Upper Body Warm-Up Breakdown
You can use this full routine as written or adapt it to suit your needs. Aim to perform each movement for about 30–60 seconds, or cycle through the sequence 2–3 times if you have more time. Focus on control, breathing, and moving through a full range of motion.
- Walkouts — excellent for linking hamstrings, shoulders, and core while waking up the posterior chain
- Downward dog — opens the shoulders and stretches the upper back while lengthening the spine
- Child’s pose with side lean — gently stretches the lats and sides of the torso
- Shoulder rotations and banded pull-aparts — use a resistance band to activate the rotator cuff and strengthen the scapular stabilizers
- Triceps stretch — helps improve overhead mobility and relieve tightness
- Arm swings — dynamic swings to increase circulation and loosen the deltoids
- Arm circles — controlled circles forward and backward to warm up the shoulder joint
Take your time with each exercise and concentrate on smooth, deliberate movement. A good warm-up sets the stage for better workouts and faster progress.
Ready to Feel Your Best? Check Out These Workout and Nutrition Guides:
7-Day Added Sugar Detox — a short plan to reset your relationship with sugar and support overall health.
6-Week GOOD // SWEAT At-Home Guide — structured at-home workouts to build consistency and strength.
8-Week Gym-Based Strength Guide (1.0) — a beginner-friendly gym program focused on progressive strength.
8-Week Gym-Based Strength Guide: Level Up (2.0) — the next step for consistent lifters looking to progress.
GOOD // SWEAT Pregnancy Guide — 26 weeks of pregnancy-friendly workouts starting at Week 13, designed to support strength and mobility.
Recreation Sweat’s Banded Body Guide — a collection of 30 workouts under 30 minutes using bands for effective, time-efficient training.
Find more of my fitness tips on the blog and discover my recommended workout essentials at Recreation Sweat.