10 Best Side Wrist Pull Alternatives for Shoulder Isolation

The Side Wrist Pull is done standing with a band. Ranked closest by our scoring: the Band Front Lateral Raise, the Band Y-raise and the Band Front Raise.

Side Wrist Pull

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Side Wrist Pull

The steps for the Side Wrist Pull itself, so you can judge how close each substitute below really is.

Delts, with forearms, lats · Band · Beginner · Isolation

  1. 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.
  2. 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.

The 10 Best Side Wrist Pull Alternatives

10 substitutes, ranked by how closely each one matches the Side Wrist Pull on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Band Front Lateral RaisePlay demonstration

    1. Band Front Lateral Raise

    92% match

    Delts · Beginner · Isolation

    It uses the same equipment and still works the delts.

    • Band
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down.
    2. Keep your arms straight and lift the band up in front of you until your arms are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower the band back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Side Wrist Pull
    • Equipment: a band, the same as the Side Wrist Pull
    • Body position: standing, the same as the Side Wrist Pull
  2. Band Y-raisePlay demonstration

    2. Band Y-raise

    91% match

    Delts · Beginner · Isolation

    Pick this when you want to work the delts with more balance to manage.

    • Band
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards.
    2. Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body.
    3. Squeeze your shoulder blades together at the top of the movement.
    4. Slowly lower your arms back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Side Wrist Pull
    • Equipment: a band, the same as the Side Wrist Pull
    • Body position: standing, the same as the Side Wrist Pull
    • Balance: harder to stay steady on than the Side Wrist Pull
  3. Band Front RaisePlay demonstration

    3. Band Front Raise

    88% match

    Delts · Beginner · Isolation

    The same equipment, taken with an overhand grip.

    • Band
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down.
    2. Keep your arms straight and slowly raise them forward until they are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Side Wrist Pull
    • Equipment: a band, the same as the Side Wrist Pull
    • Body position: standing, the same as the Side Wrist Pull
  4. Dumbbell One Arm Lateral Raise With SupportPlay demonstration

    4. Dumbbell One Arm Lateral Raise With Support

    84% match

    Delts · Beginner · Isolation

    A good swap when you have dumbbells to work with, and it still works the delts.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
    2. Place your other hand on a stable surface, such as a bench or wall, for support.
    3. Keep your back straight and engage your core.
    4. Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
    5. Continue lifting until your arm is parallel to the ground.
    6. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Side Wrist Pull
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Side Wrist Pull
    • Balance: harder to stay steady on than the Side Wrist Pull
  6. Landmine Lateral RaisePlay demonstration

    6. Landmine Lateral Raise

    82% match

    Delts · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the delts.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold the barbell with an overhand grip, resting it on the front of your shoulders.
    3. Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height.
    4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Side Wrist Pull
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Side Wrist Pull
    • Balance: harder to stay steady on than the Side Wrist Pull

How to Choose the Right Side Wrist Pull Substitute

Match the substitute to your goal, joint tolerance, and available equipment. If your wrist limits you, choose a neutral-grip dumbbell or cable handle and cue a slightly flexed elbow while keeping the scapula stable. If you need more time under tension, pick cables or bands for continuous tension; if you want heavier absolute load, choose dumbbells and control the eccentric. Prioritize movements that let you maintain strict abduction without trunk lean and allow progressive overload while keeping scapular control and a consistent elbow-first movement pattern.

Side Wrist Pull FAQ

What muscles does Side Wrist Pull work?

The Side Wrist Pull primarily targets the lateral (middle) deltoid through shoulder abduction. The anterior and posterior deltoid portions assist, while the trapezius and rotator cuff stabilize the scapula and glenohumeral joint. Cue: lead with the elbow to maximize lateral deltoid activation and minimize upper-trap dominance.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.