The is a "general" upper body warm-up that will increase core temperature as well as activate all the primary movers for just about any upper body training session. We're also prioritizing opening up your shoulders, lats, and triceps for efficient overhead positioning. Most lifters have tight lats so they really need to be prioritized.

You'll need an empty or light barbell, a foam roller, as well as a mini-band or two to complete this warm-up. Do two rounds of:

  • 6 Bentover Rows
  • 6 Push Presses
  • 6 Barbell Curls
  • 25 Banded Pull-Aparts
  • 10 Foam Roller Passes (on each lat)
  • 10 Thoracic Rotations (each side)

After two rounds of the above, end your warm-up with the 3-way banded shoulder and lat stretch, 30 seconds each position.

Related:  The Most Intelligent Way to Warm Up

Related:  How to Warm Up for a One-Rep Max