Procaryote
Elbow · Strengthening

Eccentric Wrist Flexor Strengthening with Dumbbell

Eccentric wrist flexor strengthening with dumbbell, 3 sets, 10 repetitions, slow control

Illustration of the Eccentric Wrist Flexor Strengthening with Dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: Slow and controlled

Description: Seated, forearm resting on a table with palm facing up, hold a light dumbbell. Slowly lower the wrist by eccentrically contracting the flexor muscles, then return to the starting position with the other hand or by gently assisting.

Tips: Keep the forearm stable and avoid moving the elbow. Control the descent to maximize muscle engagement.

Progression: Gradually increase the weight of the dumbbell or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbell
Starting position
Seated, forearm resting on a table, palm facing up
Clinical goal
Strengthen wrist flexor muscles to improve stability and strength of the elbow
Also known as
Eccentric wrist strengthening, Forearm flexor exercise, Wrist exercise with dumbbell

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Elbow

Elastic Band Triceps ExtensionElastic band triceps extension, 3 sets, 12 repetitions Elbow Extension with Elastic BandElbow extension with elastic band, 3 sets, 10 repetitions, slow tempo Elbow Flexion with DumbbellsElbow flexion with dumbbells, 3 sets, 10 repetitions, tempo 2-0-2 Elbow Flexion with Resistance BandElbow flexion with resistance band, 3 sets, 12 repetitions, controlled movement Elbow Flexion with Resistance Band (Reverse Curl)Reverse curl with resistance band, 3 sets, 12 repetitions Forearm Supination with Elastic BandForearm supination with elastic band, 3 sets, 10 repetitions Isometric Biceps Flexion with Resistance BandIsometric biceps flexion with resistance band, 3 sets, hold for 10 seconds, 5 repetitions per arm Isometric strengthening of the forearm flexorsIsometric strengthening of the forearm flexors, 3 sets, hold for 10 seconds, 5 repetitions per set

See all elbow exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.