Male model ex_NZGRGY

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Lower Arms · Body Weight

Side Wrist Pull Stretch

beginnerflexibility

Side Wrist Pull Stretch is a beginner isolation flexibility exercise that works the forearms (lower arms). It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.

Target: Forearms
Body part: Lower Arms
Equipment: Body Weight
Category: Flexibility
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.1 kcal

Primary muscles

Forearms · Extensor Carpi Radialis Longus, Extensor Carpi Radialis Brevis

Secondary muscles

Forearms · Flexor Carpi Radialis, Flexor Carpi Ulnaris

How to do Side Wrist Pull Stretch

Stand upright with your feet shoulder-width apart.
Extend your right arm across your torso at chest height, keeping it bent and your forearm parallel to the floor.
Bend your left arm and use your left hand to grasp your right hand, gently pulling your right wrist backward to feel a stretch in your right wrist and forearm.
Hold the stretch for 15-30 seconds, then slowly release. Repeat on the other side.

Form tips

Move your wrist slowly and with control to avoid any sudden movements that could cause strain.
Breathe deeply and steadily as you hold the stretch.
Focus on relaxing into the stretch to allow your muscles to lengthen fully.

Side Wrist Pull Stretch alternatives

Cable Wrist Curl

Forearms · beginner

Kettlebell Wrist Curl

Forearms · intermediate

Wrist Curl Dumbbell

Forearms · intermediate

Kettlebell Wrist Extension

Forearms · intermediate

More forearms exercises

Kneeling Wrist Flexor Stretch

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Forearms Pull With Opposite Hand Stretch

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Forearms Stretch on Wall

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Elbow Flexor Stretch

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Kneeling Forearm Flexor Stretch

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Hands Clapped Forearms Stretch

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Forearms Stretch on Wall Fingers Facing Down

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Elbow Extension and Supination Pronation Forearm Stretch

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Side Wrist Pull Stretch FAQ

What muscles does Side Wrist Pull Stretch work?

Side Wrist Pull Stretch mainly works the forearms in the lower arms (Extensor Carpi Radialis Longus and Extensor Carpi Radialis Brevis).

What equipment do you need for Side Wrist Pull Stretch?

None. Side Wrist Pull Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Side Wrist Pull Stretch should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Side Wrist Pull Stretch good for beginners?

Yes. Side Wrist Pull Stretch is rated beginner, so it's a sound choice while you learn to train the forearms.

How many calories does Side Wrist Pull Stretch burn?

About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.

What is a good alternative to Side Wrist Pull Stretch?

Other exercises for the forearms include Cable Wrist Curl, Kettlebell Wrist Curl, Wrist Curl Dumbbell and Kettlebell Wrist Extension.

For developers

Use Side Wrist Pull Stretch in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_NZGRGY" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_NZGRGY",
  "name": "Side Wrist Pull Stretch",
  "model": "male",
  "target": "Forearms",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_NZGRGY/mp4-720.mp4?…",
    "poster": "https://…/ex_NZGRGY/poster.jpg?…"
  }
}