Side Wrist Pull
How to do the Side Wrist Pull
- 1
This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.
- 2
Slowly straighten, pull, and lift it up to shoulder height, as pictured. Feel this stretch originate in your back, not your shoulders, and don't pull too hard on the shoulders joint. Switch sides.
How to program the Side Wrist Pull
Sets and reps
As an isolation movement, the Side Wrist Pull is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Side Wrist Pull is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Side Wrist Pull work?
The Side Wrist Pull primarily targets the Shoulders. It also recruits the Forearms, Lats as supporting muscles.
What equipment do I need for the Side Wrist Pull?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Side Wrist Pull should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
