Are you guilty of skipping out on your warmup to get right to the good stuff? If you are, you might want to rethink that. Warming up your muscles increases your mobility and reduces your risk of injury. So before you even think about lifting anything, try these 4 arm movements most personal trainers swear by, for about 30 seconds each (or until warm) - you'll be pumping iron like a champ in no time.
Arm Circles Forward
Stand up straight with your feet hip-width apart. Keeping a slight bend in your elbows, bring both arms back behind you, then circle them up, overhead, and back down along your sides. Repeat for 30 seconds.
Circle Arms Backward
Stand up straight with your feet hip-width apart. Keeping a slight bend in your elbows, bring both arms straight up in front of you, then circle them up, overhead, and behind you before bringing them back down along your sides. Repeat for 30 seconds.
Goal Post Palms
Stand up straight with your feet hip-width apart. Hold your arms out to the sides at shoulder-height and then bend both elbows 90 degrees with your fingers outstretched and palms facing forward. This is your start position. Without dropping the elbows, lower your forearms until your palms face the floor. Then return to starting position and repeat.
Grab one LIGHT dumbbell (5 pounds or less) in each hand (remember- this is still a warm up). Start with your arms at your side and bend both elbows 90 degrees. Turn your palms face up with your forearms parallel to each other. This is your starting position. Keeping the elbows close to the body, open the weights out to the sides as far as you can. Then bring the weights back to starting position. Continue this opening and closing motion.