Lower Arms Exercise · Body Weight
Side Wrist Pull Stretch
The Side Wrist Pull Stretch is a flexibility movement for the forearms. Follow the demonstrated setup and the movement steps within a comfortable range.
Go to the movement steps- Category
- Lower Arms
- Equipment
- Body Weight
- Target
- Forearms
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Side Wrist Pull Stretch
- Stand with feet shoulder-width apart and arms reaching out in front of you.
- Extend your right arm out to the side at shoulder height, palm facing down.
- Grab your right hand with your left hand and gently pull it toward your body, feeling a stretch in your right forearm.
- Hold for 15 to 30 seconds, then let go.
- Complete your planned set count, emphasizing full range of motion and strong peak contraction in the forearms.
Quick Exercise Facts
Stretch Duration & Control
Follow the hold duration or controlled repetitions in the movement steps. A held stretch and a moving stretch use different approaches; bodybuilding sets-and-reps targets do not apply.
Move smoothly, keep breathing comfortably and avoid forcing an uncomfortable range.
For general guidance, see the NHS flexibility exercises.
Technique & Form Tips
Use the setup and movement shown in the demonstration. Move slowly within a comfortable range; a stretch should not be treated as a loaded lifting exercise.
Common Mistakes to Avoid
- Forcing the range: Ease back if the position is uncomfortable rather than pulling harder.
- Bouncing or jerking: Move smoothly and keep held positions steady.
- Using lifting targets: Follow the hold duration or controlled repetitions in the movement steps instead of using a bodybuilding sets-and-reps target.
How to Breathe During This Exercise
Keep breathing comfortably throughout the movement or hold rather than holding your breath.
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Comfort and Control
Do not force the range or stretch into pain. Ask a qualified professional about suitable movements if you have an injury or an existing condition. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Side Wrist Pull Stretch mainly targets your Forearms, with your Wrists helping support the movement, along with your Hands.
More Lower Arms Exercises
Band Reverse Wrist Curl
Band Wrist Curl
Barbell Palms Down Wrist Curl Over A Bench
Barbell Palms Up Wrist Curl Over A Bench
Barbell Revers Wrist Curl V. 2
Barbell Reverse Wrist Curl
More Forearms Exercises
Barbell Standing Back Wrist Curl
Barbell Wrist Curl
Cable Reverse Wrist Curl
Cable Standing Back Wrist Curl
Cable Wrist Curl
Dumbbell Finger Curls
FAQ
- What muscles does the Side Wrist Pull Stretch stretch?
- The Side Wrist Pull Stretch is a stretch for the forearms. Use the setup shown in the demonstration and stay within a comfortable range.
- What equipment do I need for the Side Wrist Pull Stretch?
- You do the Side Wrist Pull Stretch with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Side Wrist Pull Stretch?
- Avoid forcing the range, bouncing or holding your breath. Follow the specific movement steps and ease out of an uncomfortable position.
- How long should I perform the Side Wrist Pull Stretch?
- Follow the hold duration or controlled repetitions in the movement steps. Static holds and moving stretches use different approaches; do not substitute a muscle-building sets-and-reps target. Use a range you can control comfortably.