Side Wrist Pull
The Side Wrist Pull isolates the Shoulders through a controlled range of motion. This beginner-level bodyweight exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The forearms and lats assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Side Wrist Pull work?
The Side Wrist Pull primarily works the Shoulders. Secondary muscles include the Forearms, Lats, which assist during the movement.
Is the Side Wrist Pull good for beginners?
Yes, the Side Wrist Pull is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Side Wrist Pull?
The Side Wrist Pull requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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