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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Side Wrist Pull

Side Wrist Pull
Primary muscle
Delts
Equipment
Band
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms, Lats

How to perform Side Wrist Pull
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Band Front Lateral RaisePlay demonstration

    1. Band Front Lateral Raise

    92% match
    • Delts
    • Band
    • Beginner
    • Isolation

    It uses the same equipment and still works the delts.

    How to perform this exercise
    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
    • Band
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
    • Band
    • Beginner
    • Isolation

    The same equipment, taken with an overhand grip.

    How to perform this exercise
    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
    • Dumbbell
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
  5. Dumbbell One Arm Lateral RaisePlay demonstration

    5. Dumbbell One Arm Lateral Raise

    83% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
    2. Keep your back straight and your core engaged throughout the exercise.
    3. Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
    4. Continue lifting until your arm is parallel to the ground.
    5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch to the other arm.

    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
    • Barbell
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
  7. Shoulder Raise

    7. Shoulder Raise

    78% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

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

    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
  8. Lever Lateral RaisePlay demonstration

    8. Lever Lateral Raise

    78% match
    • Delts
    • Lever
    • Beginner
    • Isolation
    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your back against the pad.
    2. Grasp the handles with an overhand grip and keep your arms straight.
    3. Exhale and raise your arms out to the sides until they are parallel to the floor.
    4. Pause for a moment at the top, then inhale and slowly lower your arms back 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 machine, not a band
    • Body position: standing, the same as the Side Wrist Pull
  9. Dumbbell Lying One Arm Deltoid RearPlay demonstration

    9. Dumbbell Lying One Arm Deltoid Rear

    77% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
    2. Extend your arm straight down towards the floor, keeping it close to your body.
    3. Raise your arm up and back, squeezing your shoulder blade towards your spine.
    4. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    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: lying face down, not standing
  10. Arm Circles

    10. Arm Circles

    76% match
    • Delts
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
    2. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
    3. Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: delts, the same as the Side Wrist Pull
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Side Wrist Pull
    • Balance: easier 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.

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