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Side Wrist Pull Stretch
A bodyweight stretch targeting forearm extensors to improve wrist flexibility and reduce tension; used in warm-ups or recovery for repetitive hand activities.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Extensors
Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand or sit with back straight. Extend one arm forward at shoulder height, palm down.
- Grasp fingers of extended hand with opposite hand.
- Gently pull fingers back toward body.
- Bend wrist to feel stretch in top of forearm.
- Hold position without forcing.
- Release slowly and switch sides.
Coaching Tips
Form Cues
- Pull gently
- Keep arm straight
- Relax shoulders
- Breathe steadily
Breathing
Inhale deeply to relax, exhale as you ease into the stretch.
Tempo
0-20-0
Range of Motion
Stretch to mild tension in forearm extensors, wrist flexed back without pain.
Safety
Safety Notes
- Stop if sharp pain occurs
- Avoid if acute wrist injury
- Consult professional for conditions
Spotting
Not required; self-performed stretch.
Common Mistakes
- Pulling too hard
- Jerky movements
- Holding breath
When to Avoid
- Acute wrist sprain
- Recent hand surgery
Also known as
Wrist Extensor Stretch, Forearm Extensor Stretch
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