Side Wrist Pull

A beginner stretching exercise for the shoulders, done with just your bodyweight.

Main muscles: Shoulders
Also works: Forearms and Lats
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the 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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Side Wrist Pull

Questions

What muscles does the Side Wrist Pull work?

Mainly the shoulders, with the forearms and lats helping.

Is the Side Wrist Pull good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Side Wrist Pull?

Good alternatives that train the shoulders: Arm Circles, Elbow Circles, Shoulder Circles or Shoulder Raise.

How many sets and reps of the Side Wrist Pull should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).