Side Wrist Pull

Also called cross-body wrist pull and side wrist pull stretch.

Works

Shoulders, plus forearms and lats

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. 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.

Cues

• Cross the arm over the body.
• Hold the wrist with the other hand.
• Pull out and up to shoulder height.
• Feel it in the upper back.

Common mistakes

• Cranking on the shoulder joint.
• Twisting the torso.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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