Side Wrist Pull
A standing stretch that holds one wrist and pulls the arm across and up in front of the body, lengthening the lat and the back of the shoulder rather than straining the joint.
Primary muscles
- Lats (Latissimus Dorsi)
- Rear Delts
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Sets
- 2
- Duration
- 20–30 sec per side
- Rest
- 15s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with one arm crossed in front of your hips, its wrist held by your other hand and the elbow slightly bent.
Keep hold of the wrist and slowly straighten the crossed arm.
Pull it across and up toward shoulder height.
Hold when you feel the stretch along the side of the back and the back of the shoulder.
Lower to release and switch sides.
Breathing: Breathe slowly and pull a little further on each exhale.
Coaching tips
Feel it in the back, not the joint
Shoulder down
Hips square
Common mistakes
Yanking on the arm
Twisting the torso to follow the pull
Shrugging the stretched shoulder
Safety notes
Pull gently and stop if you feel pain in the shoulder joint.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.