maratoolSide Wrist Pull
How to do the side wrist pull
- 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.
Muscles worked
The muscles under tension are the deltoids, which raise and rotate the upper arm at the shoulder joint.
A stretch loads them at the far end of the range they normally work in, so the position you hold is itself the resistance.
Nothing travels, but holding the position is not the target muscle’s job alone: the forearms hold the grip, which is often what gives out first; the lats keep the upper arm drawn in toward the torso.
How this movement works
You get into position and hold. One joint sets the angle and one muscle group takes the tension, so the load stays exactly where you put it. Hold for time, breathe normally, and come out the moment the position drifts: a shape that has quietly shifted is no longer training what you set it up to train.
It is filed under stretching, so the target is range of motion rather than force — a position you can settle into and breathe in, held long enough for the tissue to give.
What you need
These train the shoulders too, using equipment this one does not:
- Single Dumbbell Raisedumbbell
- Single-Arm Linear Jammerbarbell
- Smith Machine One-Arm Upright Rowmachine
- Smith Machine Rear Deltoid Rowsmith machine
- Standing Low-Pulley Deltoid Raisecable
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 141 shoulders exercises in this database, 74 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.