Do you skip warming up before an upper-body workout? I have to cop to it, too, but while it might seem like you're saving time, skipping this step could be causing more damage than you realize.
"Warming up is important to lubricate the joints, raise the heart rate and prevent injury," explains Lewis Paris, personal trainer and founder of Lewis Paris London. "If you start your workout cold, the mind and body are not prepared to handle the load you are about to withstand."
Paris explains that warming up promotes the production of synovial fluid that supports range of motion—particularly important if you’ve been sitting at a desk all day.
"A proper warm-up loosens tight muscles from sitting and gives your body the grace to perform at your desired level," says Paris.
His go-to warm-up routine consists of eight exercises done with a light-to-medium long-looped resistance band, allowing for natural movement with just enough resistance.
Paris advises doing each exercise 10-15 times at a controlled tempo, either once a week or before every upper-body session.
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How to do this upper-body warm-up
1. Shoulder dislocate
Reps: 10-15
- Hold the ends of a resistance band in front of your hips with your arms extended. Your palms should be facing you.
- Keeping your arms extended, draw a circle with your hands to bring the resistance band over your head and to your glutes.
- Reverse the movement back to the start.
2. Band pull-apart
Reps: 10-15
- Hold the ends of a resistance band in front of your hips with your arms extended. Your palms should be facing you.
- Raise the band to shoulder height, and engage your shoulder blades and rear delts.
- Keeping your arms straight throughout, move your hands out to the sides, pulling the band apart.
- Pause and squeeze your shoulder blades together.
- Return to the start under control—don't let the band pull you.
3. Overhead press
Reps: 10-15
- Stand on one end of the resistance band with your feet wider than hip-width apart.
- Take hold of the other end of the resistance band and raise your hands to shoulder level, with your wrists above your elbows.
- Engage your core and glutes, and press the band overhead.
- Lower it to your shoulders under control.
4. Front raise
Reps: 10-15
- With the resistance band still secured under your feet, hold the band in both hands in front of your hips.
- Keeping your arms straight, raise your arms in front of you and overhead.
- Return to the start under control.
5. Row
Reps: 10-15
- Wrap the band around a stationary post or pillar.
- Step away from the anchor point until the band is taut and your arms are extended. Keep your shoulders down and a slight bend in your knees.
- Using your back muscles, pull the band to your torso, brushing your sides with your elbows as they move backward.
- Return to the start under control.
6. Behind-the-head overhead press
Reps: 10-15
- Attach the band to a stationary post or pillar.
- Hold the band with your hands shoulder-width apart and raise your hands overhead.
- Step back until the band is taut.
- Lower the band behind your head, maintaining a strong posture to avoid being pulled forward.
- Extend your arms to return to the start.
7. W
Reps: 10-15
- Hold the band in both hands with your palms facing up, and your upper arms tucked into your body and elbows bent at 90°.
- Pull the band apart, keeping your elbows pinned to your sides. Focus on activating your back muscles and keeping your shoulder blades down throughout the movement.
- Return to the start under control.
8. External rotation
Reps: 10-15 each side
- Hold one end of the band by your hip, and hold the other end at shoulder height, with your elbow bent at 90° and your elbow at shoulder height.
- Keeping your elbow at shoulder height at a 90° bend in your elbow throughout, raise your hand by rotating your upper arm.
- Pause when your hand is above your elbow, then return to the start under control.
