A beginner stretching exercise done using just your bodyweight that mainly works the shoulders, with help from the forearms and lats. 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.
Updated
Primary
Shoulders
Secondary
Forearms, Lats
Equipment
None
Level
beginner
Side Wrist Pull demonstration
Side Wrist Pull, starting positionSide Wrist Pull, finishing position
How to Perform
1This 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.
2Slowly 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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
