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Side Wrist Pull Stretch

A static stretch that pulls the wrist into flexion and slight deviation to lengthen the forearm extensors, useful after heavy grip and curl work.

ArmsBodyweightStatic stretch
GoLightWeight mediaside-wrist-pull-stretch

Demonstration coming soon

Primary

Wrist extensors

Secondary

Forearm fasciaBrachioradialisFinger extensors

Equipment

Bodyweight

Pattern

Static stretch

Setup

  1. 01Stand or sit tall and extend one arm straight in front at shoulder height.
  2. 02Let the wrist relax so the hand drops with the palm facing you.
  3. 03Grasp the back of the hanging hand with the opposite hand.
  4. 04Keep the extended elbow straight throughout.

Execution

  1. 01Gently pull the hand down and slightly toward the pinky side.
  2. 02Increase the pull until a clear stretch is felt along the top of the forearm.
  3. 03Hold the stretch for 20 to 30 seconds while breathing normally.
  4. 04Release slowly and repeat on the other arm.

Checkpoints

  • -The stretched elbow stays fully extended.
  • -Tension is felt in the forearm, not pain in the wrist joint.
  • -Shoulders stay relaxed, not shrugged.
  • -The pull is steady, with no bouncing.

Common mistakes

  • -Bending the elbow, which slackens the stretch.
  • -Yanking the hand instead of applying gradual pressure.
  • -Holding the breath during the stretch.
  • -Pushing into sharp joint pain rather than a muscle stretch.

Programming notes

  • -Hold 20 to 30 seconds for 2 to 3 rounds per arm.
  • -Use after forearm or grip sessions, or during breaks from typing-heavy work.
  • -Keep intensity mild; stretching is not meant to be maximal effort.

Related exercises

Wrist Circles

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Overhead Triceps Stretch

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Triceps Stretch

Bodyweight / Arms

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