Upper Body Warm Up Before Lifting

Upper Body Warm Up Before Lifting

Beginner

2 routines

Quick 10-minute beginner warm-up for neck, shoulders, and upper back—mobilize joints and activate scapular/core for safe training.

Routines

Day 1 — Shoulder & Scap Prep

Neck, shoulder, and scapular mobility with light activation.

Beginner

16 mins

31 Kcal

Neck Side Stretch

Neck Side Stretch

Trap and Neck Stretch

Trap and Neck Stretch

Arm Circles

Arm Circles

Wrist Circles

Wrist Circles

External Shoulder Rotation Stretch

External Shoulder Rotation Stretch

Internal Shoulder Rotation Stretch

Internal Shoulder Rotation Stretch

Scapular Slide Back to Wall

Scapular Slide Back to Wall

Forearm Wall Slide

Forearm Wall Slide

Push up (on knees)

Push up (on knees)

Upper Back Stretch

Upper Back Stretch

Day 2 — T-Spine & Chest Opener

Dynamic chest/shoulder openers and thoracic rotation with scapular activation.

Beginner

16 mins

33 Kcal

Quickly Swing Arms in place

Quickly Swing Arms in place

Dynamic Chest Stretch

Dynamic Chest Stretch

Chest and Front of Shoulder Stretch

Chest and Front of Shoulder Stretch

Shoulder Stretch Behind the Back

Shoulder Stretch Behind the Back

Thread the Needle Pose

Thread the Needle Pose

Open Book Stretch

Open Book Stretch

Bodyweight Lying Prone Ys

Bodyweight Lying Prone Ys

Kneeling Scapular Push-Up

Kneeling Scapular Push-Up

Lateral Side Plank (bent leg)

Lateral Side Plank (bent leg)

Isometric Chest Squeeze

Isometric Chest Squeeze

Back to Warm Up

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