Side Wrist Pull Stretch
Use pure bodyweight leverage to build strength you can feel outside the gym: Side Wrist Pull Stretch finishes an arm session cleanly.
How to do Side Wrist Pull Stretch
- Stand with your feet shoulder-width apart and your arms extended in front of you.
- Extend your right arm out to the side, parallel to the ground, with your palm facing down.
- With your left hand, grab your right hand and gently pull it towards your body, feeling a stretch in your right forearm.
- Hold the stretch for 15-30 seconds, then release.
- Repeat on the other side.
Side Wrist Pull Stretch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Side Wrist Pull Stretch Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Side Wrist Pull Stretch
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Side Wrist Pull Stretch — Frequently Asked Questions
How do you do the Side Wrist Pull Stretch?
Stand with your feet shoulder-width apart and your arms extended in front of you. Extend your right arm out to the side, parallel to the ground, with your palm facing down. With your left hand, grab your right hand and gently pull it towards your body, feeling a stretch in your right forearm. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Side Wrist Pull Stretch work?
The Side Wrist Pull Stretch primarily targets the forearms. It is classified as a arms exercise and is performed with your bodyweight only.
How many sets and reps of the Side Wrist Pull Stretch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Side Wrist Pull Stretch good for beginners?
Yes. The Side Wrist Pull Stretch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Side Wrist Pull Stretch?
Try the Dumbbell Finger Curls, Lever Gripper Hands or the Band Wrist Curl. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.
