Side Wrist Pull

A beginner stretch for the shoulders, forearms and back.

Movement guide

Side Wrist Pull

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusShoulders · Forearms · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Side Wrist Pull demonstrated on the 3D figure

3D demoSide Wrist PullBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Dolphin pose (Ardha Pincha Mayurasana) demonstrated on the 3D figure

3D demoDolphin pose (Ardha Pincha Mayurasana)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Forearms, Back.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Cross-body shoulder stretch demonstrated on the 3D figure

3D demoCross-body shoulder stretchBeginner · No equipment

Downward-facing dog (Adho Mukha Svanasana) demonstrated on the 3D figure

3D demoDownward-facing dog (Adho Mukha Svanasana)Beginner · No equipment

Extended puppy pose (Uttana Shishosana) demonstrated on the 3D figure

3D demoExtended puppy pose (Uttana Shishosana)Beginner · No equipment

Forearm stand (Pincha Mayurasana) demonstrated on the 3D figure

3D demoForearm stand (Pincha Mayurasana)Advanced · A wall

Half handstand at the wall (Ardha Adho Mukha Vrksasana) demonstrated on the 3D figure

3D demoHalf handstand at the wall (Ardha Adho Mukha Vrksasana)Intermediate · A wall

Handstand at the wall (Adho Mukha Vrksasana, chest to wall) demonstrated on the 3D figure

3D demoHandstand at the wall (Adho Mukha Vrksasana, chest to wall)Advanced · A wall

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Questions people ask

What muscles does the Side Wrist Pull work?

Mainly the shoulders, with help from the forearms and back.

What equipment do I need for the Side Wrist Pull?

Other / check instructions.

Is the Side Wrist Pull good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Dolphin pose (Ardha Pincha Mayurasana).

How do I make the Side Wrist Pull harder?

Progress to the Dolphin pose (Ardha Pincha Mayurasana), or add load, range or slower lowering once your form is solid.