Side Wrist Pull
The Side Wrist Pull primarily targets your Shoulders, with support from Forearms, Lats. It requires stretch and is best suited to beginner lifters.
Beginner level · Equipment: Stretch · Isolation · Static
Primary muscles: Shoulders Secondary muscles: Forearms, Lats
How to perform Side Wrist Pull
- Step 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.
- Step 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.
Frequently asked questions
What is the primary target of the side wrist pull?
This exercise primarily targets the lateral deltoid to improve shoulder width and stability. It isolates the shoulder joint by using a pulling motion across the frontal plane.
How should I position my body for maximum tension?
Stand perpendicular to the anchor point and maintain a slight bend in the elbow. Keep your torso stationary to ensure the shoulder performs the work without momentum.
What is a common mistake to avoid during this movement?
Avoid shrugging the shoulder toward the ear, which shifts the load to the upper traps. Keep the scapula depressed and focus on pulling with the side of the shoulder.
How can beginners scale this exercise if it feels too difficult?
Beginners can use a lighter resistance band or reduce the range of motion to master the mechanics. Focus on the mind-muscle connection before increasing the resistance level.
What are the recommended sets and reps for shoulder hypertrophy?
Perform 3 to 4 sets of 12 to 15 repetitions to maximize metabolic stress in the lateral deltoids. Use a controlled tempo with a brief pause at the peak of the contraction.
Sample sets & reps for Side Wrist Pull
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Deltoid Raise — dumbbell
- Alternating Kettlebell Press — kettlebell
- Anti-Gravity Press — barbell
- Arnold Dumbbell Press — dumbbell
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