Side Wrist Pull
Side Wrist Pull is a flexibility - posterior shoulder and side-back exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Forearm muscles, Latissimus dorsi
- Exercise type
- Flexibility - posterior shoulder and side-back
Exercise technique
- Posture
Stand with your torso upright.
- Crossed arm
Bring your left arm across the front of your torso toward the right.
- Grip
Lightly hold around your left wrist with your right hand at hip height.
- Starting angle
Begin with your left elbow slightly bent.
- Extend
Slowly extend your left arm while raising both hands toward shoulder height.
- Stretch
Apply only enough pull to feel a comfortable stretch in the back and side of your back rather than in the shoulder joint.
- Switch
Lower your hands, release the grip and position the other arm.
Key technique points
- Hold the wrist gently.
- Extend the arm slowly.
- Do not pull your shoulder toward your ear.
- Keep your chest facing forward.
- Do not exceed shoulder height.
- Keep the back stretch gentle.
Common mistakes
Bending the wrist
Do not apply sideways force to the wrist joint through your grip.
Hanging from the shoulder
Do not pull the arm hard and force the shoulder head forward.
Rotating the torso
Do not turn your whole body after the arm.
Locking the elbow
Do not push the joint backward as the arm extends.
Raising too high
Do not take your hands beyond shoulder comfort.
Sudden pull
Do not increase the stretch all at once.
Frequently asked questions
Side Wrist Pull: why is “Bending the wrist” a mistake?
Do not apply sideways force to the wrist joint through your grip.
Side Wrist Pull: why is “Hanging from the shoulder” a mistake?
Do not pull the arm hard and force the shoulder head forward.
Side Wrist Pull: why is “Rotating the torso” a mistake?
Do not turn your whole body after the arm.
Side Wrist Pull: why is “Locking the elbow” a mistake?
Do not push the joint backward as the arm extends.
Side Wrist Pull: why is “Raising too high” a mistake?
Do not take your hands beyond shoulder comfort.
Side Wrist Pull: why is “Sudden pull” a mistake?
Do not increase the stretch all at once.
What should I focus on when doing Side Wrist Pull?
Hold the wrist gently. Extend the arm slowly. Do not pull your shoulder toward your ear. Keep your chest facing forward. Do not exceed shoulder height. Keep the back stretch gentle.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.