Also known as: shoulder elbow mobility, kneeling arm warmup, forearm biceps stretch, kneeling shoulder stretch

What is Elbow and Shoulder Warm Up?

Elbow and Shoulder Warm Up is an easy bodyweight mobility routine that primes the biceps, shoulders and forearms before training. It improves joint range, reduces tension, and prepares the arms for calisthenics or weight work.

How to Do Elbow and Shoulder Warm Up

  1. Kneel and position: Kneel on a soft surface and place hands wide apart, fingers pointing outward. Keep arms straight and shoulders relaxed before moving.
  2. Lead with elbows: Turn your head to the left while guiding the left elbow down, feeling a stretch in the forearm and bicep. Keep the opposite arm straight.
  3. Pause and breathe: Hold the bottom position for 2-3 seconds, breathing deeply and avoiding shoulder shrugging. Maintain straight arms and controlled tension throughout.
  4. Return and switch: Return to the start by driving through the elbows, center your head, then repeat the same movement to the opposite side with equal control.
  5. Repeat safely: Perform 8-12 controlled reps per side, or fewer if tight. Stop if you feel sharp pain; consult a professional for persistent discomfort.

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 forearm, biceps and shoulder mobility, raises local blood flow, and reduces joint stiffness. It helps prepare the arms for calisthenics, pressing movements, and reduces the risk of strain when done regularly.

What are common mistakes doing this warm-up?

Common errors include bending the arms, shrugging the shoulders, forcing range of motion, and rushing reps. Keep arms straight, move slowly, lead with the elbow, and avoid neck tension to stay safe and effective.

How can I progress or modify this exercise?

To modify, reduce range of motion or keep hands closer together. To progress, increase hold time or add dynamic arm circles and band-assisted shoulder mobility. Choose variations based on mobility and pain-free movement.