6 Elbow Warm-Ups You’re Skipping (And How They Can Prevent Pain)

Warming up your joints before exercise is crucial for preventing injuries and enhancing performance ^[3].

Elbows, in particular, can be prone to strain and discomfort if not properly prepared.

Whether you’re lifting weights, playing sports, or simply performing daily activities, taking a few minutes to warm up your elbows can make a significant difference. 

In this article, I’ll be sharing six light weight and effective exercises to warm up elbows that help ensure my elbows are ready for action, keeping them flexible, strong, and then pain-free.

1. Arm Curl

• Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Place both arms to your sides, with both fists closed.
• Then, bend your arms inward until your hands reach your shoulders.
• Afterward, lift the elbows out to the sides while your hands are still on your shoulders.
• Return to the starting position. Complete the movement for 20 repetitions. 

2. Wrist Rotation

• Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Place both arms to your sides, raising them outward slightly.
• Then, slowly rotate your wrists in a circular motion. Return to the starting position. Complete the movement for 20 repetitions. 

3. Arm Cross

• Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Raise your arms up to shoulder level, keeping them in a straight line.
•  Engage your core, and bend your arms inward like you’re giving yourself a hug.
• Return to the starting position. Complete the movement for 5 – 10 repetitions. 

Variation 1 – Arm Cross

• Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Start by extending one arm forward while the other one is holding the outstretched hand.
• Rotate your hand in a circular motion while maintaining the grip of your wrist.
• Return to the starting position and repeat the movement on the opposite side.
• Complete the movement for 5 – 10 repetitions.

4. Arms Overhead

• Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Raise both arms upwards and stretch them, but only to a level where you can do so without hurting or risking injury.
• Then, take a deep breath and lower them back down returning to the starting position and repeat the movement. Complete the movement for 5 – 10 repetitions.
  

5. Push Up Movement

For this exercise, you can use a wall or a post for balance if needed.

• Begin in an upright standing position in front of the wall with your feet hip-width apart, maintaining good alignment with your head, shoulder, hips, and legs.
• Place both hands against the wall at shoulder height and step back with both feet to increase the angle of your body.
• Engage your core and bend your elbows to lower your upper body towards the wall, keeping your elbows tight to the side.
• Straighten your arms to return to the starting position and repeat the movement. Complete 3 sets, 10 repetitions.
  

6. Rowing Movement

For this exercise, you can use a counter or a sturdy table for balance.

• Begin in an upright standing position in front of the counter with your feet hip-width apart, maintaining good alignment with your head, shoulder, hips, and legs.
• Grab hold the end of the counter, ensure that you have a firm grip on the table.
• Engage your core and slowly lower yourself backward while keeping your feet together.
• Hold this position for a few seconds then slowly rise back up. Return to the starting position. 
  

How to Warm Up Elbows for Triceps

If you want to be more specific, here are several elbow warm-ups for your triceps:

1. Arm Circles

• Begin in an upright standing position with your feet shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and then legs.
• Extend your arms out to your sides at shoulder height.
• Engage your core and move your arms in a big circular motion.
• Repeat the movement in the opposite direction. Complete 10 repetitions in each direction.
  

2. Tricep Extension

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
•  Step one foot forward, then bend your front knee and hinge through your hips to lean your upper body forward.
•  Hold the middle of the resistance band in one hand and anchor it against your front knee, holding the end of the band with your opposite hand.
•  Contract your core and straighten your upper arm, extending it back slightly past your hips and creating resistance on the band.
• Return to the starting position and repeat the movement. Start with 1 set of 10 repetitions on each side. 
  

3. Tricep Kickback

• For this body reboot exercise, begin in an upright standing position with your feet wider than shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Bend your arms and place your hands at a chest height with your fists closed.
• Then, hinge through your hips to slightly lean your upper body forward.
• Engage your core and stretch your arms backward, then pull back up at chest height.
• Repeat the movements. Start with 1 set of 10 repetitions.
  

Common Mistakes and How to Avoid Them

1. Skipping Warm-Ups

One of the most common mistakes people make when performing elbow exercises is skipping the warm-up. 

Warm-ups are essential because they prepare the muscles and joints for the upcoming physical activity by gradually increasing blood flow and loosening the muscles (Faigenbaum & McFarland, 2007).

When you skip a warm-up, you increase the risk of injury, such as strains or sprains, because your muscles are cold and less flexible.

A proper warm-up should last at least 5-10 minutes and can include activities like light cardio (e.g., walking or jogging in place), dynamic stretches (e.g., arm circles) ^[²], and then mobility exercises specifically targeting the elbow and surrounding muscles. 

By incorporating a warm-up into your routine, you ensure your body is ready for the more intense exercises that follow, significantly reducing the risk of injury.

2. Improper Form

Maintaining proper form during elbow exercises is crucial to avoid injury and maximize the effectiveness of the workout.

Paying attention to form not only enhances the effectiveness of each exercise but also ensures the safety and longevity of your joints and muscles.

Common mistakes include swinging the upper arm, using momentum, and misusing force in wrist stretches, which can strain joints.

To avoid this, focus on slow, controlled movements and isolate specific muscles.

Using lighter weights and monitoring form in a mirror can help maintain proper technique, ensuring safe and effective workouts that protect your joints.

3. Overstretching

Overstretching is another common mistake that can lead to injury (Singh & Srivastava, 2008). 

When people push their muscles and tendons too hard, they risk tears, strains, and other injuries that can sideline them from exercising altogether. 

Stretching should always be done to the point of mild tension and never to the point of pain. 

Overstretching can lead to inflammation and long-term damage to the muscles and tendons, which can take a considerable amount of time to heal.

Tip: Always listen to your body and stop stretching if you feel sharp pain or discomfort. Stretch gradually and increase the intensity only as your flexibility improves over time.

By being aware of these common mistakes and taking steps to avoid them, you can ensure that your elbow exercises are both safe and effective. 

Remember always to prioritize proper warm-ups, maintain correct form, and avoid overstretching to protect your joints and muscles.

Conclusion

If you end up having any type of elbow pain or elbow sensitivity, give those exercises a go to warm up your elbow and get your elbow ready for the workout that you will put them through.

If you are looking for a program that will help you overcome elbow pain swing by FixingElbowPain.com, that’s the program that Jedd Johnson and I have created to help you and your clients overcome elbow pain.

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FAQs

1. How long should I warm up my elbows before exercising?

• I recommend spending at least 5-10 minutes warming up your elbows before any exercise.
• This helps increase blood flow to the joint and surrounding muscles, making them more flexible and less prone to injury.
• If you’re preparing for a more intense workout, like weightlifting or playing sports, extending your warm-up time to 10-15 minutes can be even more beneficial.
  

2. What is the best way to warm up elbows before lifting weights?

• The best way to warm up your elbows before lifting weights is by combining light dynamic stretches and mobility exercises. 
• Exercises like arm curls, wrist rotations, and push-up movements are effective to improve mobility and getting your elbows ready . 
• Additionally, performing a few sets of lighter weight repetitions before moving to heavier weights can further help prepare your joints and muscles for the load.
  

3. How often should I do elbow warm-up exercises?

• These specific exercises should be done every time before engaging in activities that involve your arms, such as exercising, playing sports, or even repetitive daily tasks like typing. 
• Ideally, you should incorporate them into your daily routine to keep your joints flexible and healthy, especially as we age. 
• Regular movement helps maintain the synovial fluid in the elbow joint, reducing the risk of degenerative conditions like osteoarthritis.
  

4. Can I warm up my elbows without equipment?

• Yes, you can effectively warm up your elbows without any equipment. 
• Simple exercises like arm curls, arm crosses, wrist rotations, and keeping the elbows bent don’t require any special gear and can be done anywhere. 
• If you want to add variety, using resistance bands or light dumbbells can be helpful, but they aren’t necessary to achieve an effective warm-up.