10 Best Side Wrist Pull Alternatives for Shoulder Isolation

The Side Wrist Pull is done standing with a band. Ranked closest by our scoring: Arm Circles, the Seated Front Deltoid and the Rear Deltoid Stretch.

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
    Arm Circles

    1. Arm Circles

    76% match
    • Delts
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the delts with bodyweight alone.

    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
  2. Seated Front Deltoid

    2. Seated Front Deltoid

    66% match
    • Delts
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position.
    2. Keeping your elbows straight, attempt to move your arms to the front, with your partner gently restraining you to prevent any actual movement for 10-20 seconds.
    3. Now, relax your muscles and allow your partner to gently increase the stretch on the shoulders and chest. Hold for 10 to 20 seconds.

    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: seated, not standing
  3. Rear Deltoid StretchPlay demonstration

    3. Rear Deltoid Stretch

    56% match
    • Delts
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand tall with your feet shoulder-width apart.
    2. Extend your right arm across your chest, placing your left hand on your right elbow.
    3. Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder.
    4. Hold the stretch for 15-30 seconds, then release.
    5. Repeat on the other side.

    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
  4. Left Hook. BoxingPlay demonstration

    4. Left Hook. Boxing

    56% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    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: harder to stay steady on than the Side Wrist Pull
  5. Elbow Circles

    5. Elbow Circles

    56% match
    • Delts
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit or stand with your feet slightly apart.
    2. Place your hands on your shoulders with your elbows at shoulder level and pointing out.
    3. Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.

    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
  6. Shoulder Circles

    6. Shoulder Circles

    56% match
    • Delts
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
    2. Reverse direction. You can do this exercise alternating shoulders or both at the same time.

    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
  7. Shoulder Stretch

    7. Shoulder Stretch

    56% match
    • Delts
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Reach your left arm across your body and hold it straight.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    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
  8. Upward Stretch

    8. Upward Stretch

    41% match
    • Shoulders
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Extend both hands straight above your head, palms touching.
    2. Slowly push your hands up and back, keeping your back straight.

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

    Why this matches
    • Primary muscle: shoulders, not delts
    • 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
  9. Handstand Push-upPlay demonstration

    9. Handstand Push-up

    39% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find a wall and face away from it, standing a few feet away.
    2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
    3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
    4. Push through your hands and extend your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Side Wrist Pull
    • Equipment: bodyweight only, not a band
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Side Wrist Pull
  10. One Arm DipPlay demonstration

    10. One Arm Dip

    38% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, 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.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology