Side Wrist Pull Stretch

Muscles worked

Setup

1. Stand or sit upright with your shoulders relaxed and spine neutral.
2. Extend one arm straight out in front of you at shoulder height.
3. Rotate your forearm so your palm faces inward and your thumb points toward the floor.

How to do it

1. Use your opposite hand to grasp the back of the extended hand.
2. Gently pull the hand across your body toward the opposite shoulder while keeping the extended arm straight.
3. Hold the position for 20-30 seconds, breathing deeply and exhaling as you feel the muscles relax.
4. Slowly release the tension and repeat the movement on the other arm.

Form checklist

• Keep the elbow of the stretching arm fully locked to isolate the forearm.
• Ensure your shoulders remain down and away from your ears.
• Keep your torso facing forward without rotating your chest toward the stretch.
• Apply a steady, gentle pull rather than using jerky or bouncing motions.

Pro tips

• Slightly rotate your wrist up or down during the pull to find the specific angle where you feel the most tension.
• Focus on 'reaching' your hand away from your shoulder to maximize the length of the muscle fibers.

Make it harder

• Close your hand into a light fist before pulling to increase the tension across the top of the wrist and forearm.
• Increase the hold duration to 60 seconds to encourage deeper fascial release.

Frequently asked

What muscles does the side wrist pull stretch work?

The side wrist pull stretch primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the side wrist pull stretch?

The side wrist pull stretch requires no equipment — just your body weight.

Is the side wrist pull stretch good for beginners?

Yes. The side wrist pull stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Wrist CurlBeginner · forearms
• Barbell Behind Back Finger CurlBeginner · forearms
• Barbell Palms Down Wrist Curl Over A BenchIntermediate · forearms
• Barbell Palms Up Wrist Curl Over A BenchBeginner · forearms