What is Elbow and Shoulder Warm Up?

The Elbow and Shoulder Warm Up is an easy bodyweight mobility drill performed kneeling to stretch and prime biceps, shoulders, and forearms. It increases joint range and blood flow, preparing the upper limb for calisthenics or weight training while reducing injury risk.

How to Do Elbow and Shoulder Warm Up

  1. Kneel and set: Kneel on the floor and place hands wide apart with fingers pointing out. Keep arms straight and shoulders stacked over wrists.
  2. Align and breathe: Take slow breaths, brace your core, and lengthen the spine. Relax the neck before initiating the turn to avoid strain.
  3. Turn and lower: Turn your head toward the left and lead the movement with your left elbow, lowering the left shoulder toward the floor to feel the stretch.
  4. Hold the stretch: Pause at the bottom for 2–4 deep breaths, maintaining straight arms and controlled breathing. Avoid collapsing the chest or shrugging shoulders.
  5. Return and repeat: Return slowly to start, reset posture, then repeat on the other side for equal reps. Stop if you feel sharp pain.

Muscle Groups

Biceps, Shoulders, Forearm

Description

Kneel on the floor, place your hands down, wide apart, and fingers pointing out to the sides.

Turn your head to the left, as your bring the left shoulder towards the floor, feeling a stretch in your forearm and bicep. Keep both arms straight, try to lead the movement with your elbows.

Pause at the bottom, return to the start and switch sides. Repeat for repetitions.
Movement Group: Warm-Up
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Elbow and Shoulder Warm Up?

This warm-up increases elbow and shoulder mobility, raises blood flow to biceps and forearms, improves joint alignment, and reduces injury risk. It also prepares pressing and pulling movements by activating connective tissues and promoting safer range of motion before exercise.

What common mistakes should I avoid?

Avoid bending the arms, leading with the head instead of the elbow, jerky movements, and holding your breath. Keep arms straight, control the descent, lead with the elbow, and maintain steady breathing to ensure a safe, effective stretch.

How can I progress or modify this warm-up?

To progress, increase hold time, add slow eccentric lowers, or perform with a light resistance band for gentle loading. Modify by reducing range of motion, performing seated versions, or using wrist rotations if forearm flexibility is limited.