Smart Workout Diary

Side Wrist Pull

The dumbbell side wrist pull is an isolation exercise in which the wrist moves sideways against resistance, primarily training the forearm muscles responsible for radial deviation and grip stability. It can help build forearm strength, wrist control, and resilience for lifting, racquet sports, and other gripping tasks.

Demonstration

Side Wrist Pull — demonstration 1
Side Wrist Pull — demonstration 2

Instructions

  1. Set up: Sit beside a bench and rest one forearm fully on it, with the hand extending beyond the edge and the thumb pointing upward.
  2. Grip the dumbbell: Hold a light dumbbell securely with a neutral, thumb-up grip. Keep the forearm still and the elbow supported.
  3. Pull sideways: Slowly move the thumb side of the hand upward toward the forearm, using only the wrist. Keep the movement small and controlled.
  4. Return: Lower the hand slowly to the starting position without letting the dumbbell drop or twisting the forearm.
  5. Repeat evenly: Complete the repetitions with one side, then perform the same number on the other wrist.
Muscle Group
Forearms
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Start light: The wrist has a short leverage arm, so use a load you can control without strain.
  2. Keep the forearm fixed: Do not lift with the elbow, shoulder, or torso; the movement should come from the wrist.
  3. Use a pain-free range: Move smoothly and stop if you feel sharp pain or pinching around the wrist.
Exercise library