How to Do Side Wrist Pull
Start and end of one clean rep of Side Wrist Pull.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Forearms, Back |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform Side Wrist Pull
- 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.
- 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.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Forearms (secondary): controls your grip and keeps the wrist steady under load.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Side Wrist Pull work?
Side Wrist Pull mainly works the shoulders, with the forearms, back helping as secondary movers.
What equipment do I need for Side Wrist Pull?
None — Side Wrist Pull is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Side Wrist Pull?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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