ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

4 Good Arm Stretches and Dynamic Warm Up Exercises

Updated on February 2, 2018
You can use a wall to stretch your biceps.
You can use a wall to stretch your biceps.

Sally, a good friend of mine, was complaining about her sore back. She said that it felt like someone had swung a bat between her shoulder blades. Instead of encouraging her to take a self-defense course and stay out of dark alleys, I asked her if she had worked out lately.

Lingering like a gibbon, having difficulty extending her arms, she said she had gone to the gym and the pain had started throbbing later that evening.

The cause of Sally’s soreness was clear.

She had neglected to do proper warm up exercises before her workout.

If you want to avoid this problem for yourself, you need to remember to stretch.

This article will outline four good arm stretches and dynamic warm up exercises to follow so that you don’t end up in the same predicament as my friend.

Good Arm Stretches for Before & After Working Out

It is important to spend a few minutes stretching your arms before you do any heavy weightlifting. As you get older, it becomes even more necessary to stretch since your muscles and ligaments will become less resilient with age.

People who skip this step will have trouble extending their arms and have achy biceps afterward – especially near the joints, around the elbow area.

Below are a few dynamic warm up exercises and good arm stretches you can do for your biceps, triceps, and other muscles.

This is an easy and effective way to stretch your triceps.
This is an easy and effective way to stretch your triceps.

1. Bicep Stretches

This is probably the most effective way to stretch your biceps.

Find a wall or a sturdy object that doesn’t move, such as one of the weight machines in the gym or a sturdy pole. A wall usually works best.

Facing the wall, extend your arm fully and place your palm against the wall. Put your other hand on the wall for support.

Lean forward slowly, turn your head away from the arm that you are stretching and feel the stretch along your bicep.

Hold it for at least 10 seconds then do the other arm.

Don’t bounce or do it too quickly since you could aggravate the muscle.

Repeat the stretch three times for each arm. To target all areas of the bicep, you can try adjusting your hand’s positioning against the wall.

2. Triceps Stretches

Your triceps can get sore after a workout as well so it is important not to forget about them. They are easy to stretch too. All you need is your body – no walls or stabilizers in the room are required.

First, stand up straight. Next, simply put your arm over and behind your head placing your palm between your shoulder blades.

Lastly, with your other hand, pull down and across gently on your elbow. Lean ever so slightly in the same direction that you are pulling. You’ll feel a stretch along your triceps and the side of your back.

Hold for at least 10 seconds then do the other arm.

Repeat three times for each arm.

3. Forearm and Wrist Warm Ups

The last two stretches will help stretch your forearms somewhat, but there are other things you can do to concentrate on them.

You can do this by standing straight, extending your arms out directly in front of you and positioning your hands up at 90 degrees. Putting your palms against a wall can help add some resistance too.

This type of stretch can warm up your wrists as well. After you have repeated this a few times, try rotating your wrists back and forth in the air to loosen them up.

Write warm ups are especially useful if you are going to be lifting weights. During weight-lifting exercises, your wrists will be active for a good portion of the workout. Therefore, it is important to be prepared and avoid any injuries from happening.

4. Door Arm Stretches & Other Dynamic Warm Up Exercises

Another great stretch to try can be done by using a doorway.

At the doorway, with your arms extended to your lower sides, place your palms on opposite sides of the doorframe (thumbs-up).

Lean forward slightly. Your palms will support you and prevent you from falling on your face. You should feel the stretch in your biceps, chest, shoulders and upper back.

To stretch out your shoulders more, you can gently pull your extended arm in towards your chest by applying pressure with your other hand on your elbow.

Switch arms and repeat.

If you take the time to do these dynamic warm up exercises before a rigorous workout then it should prevent unnecessary pain in your muscles afterward. All of these good arm stretches will improve your overall flexibility and your body will recuperate much faster after exercising.

This is another excellent way to stretch your arms and shoulders.
This is another excellent way to stretch your arms and shoulders. | Source

Video: More Good Arm Stretches & Exercise Tips

Stretching Poll

Do you stretch before you workout?

See results


    0 of 8192 characters used
    Post Comment
    • PoeticPhilosophy profile image


      6 years ago from Canada

      Stretching's very beneficial, I use to do it in Kung Fu all the time I felt great! Thanks for posting this, a reminder to get back in shape :).

    • dghbrh profile image


      6 years ago from ...... a place beyond now and beyond here !!!

      Useful and interesting hub. Thank you. Shared and votes up.

    • DreamerMeg profile image


      7 years ago from Northern Ireland

      Found a new stretch - useful. Thanks

    • ChitrangadaSharan profile image

      Chitrangada Sharan 

      7 years ago from New Delhi, India

      Very useful hub about arm exercises and arm stretches! You are right, stretching exercises are must to begin with the actual exercises.

      Thanks for sharing this useful hub!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)