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Hand and wrist · Strengthening

Eccentric Ulnar Deviation of the Wrist with Dumbbell

Eccentric ulnar deviation of the wrist with dumbbell, 3 sets, 10 repetitions, slow and controlled return

Illustration of the Eccentric Ulnar Deviation of the Wrist with Dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Sit down, place your forearm on a support with the hand extending beyond the edge, wrist in a neutral position. Slowly tilt your wrist toward the little finger (ulnar deviation) without moving the elbow or flexing/ extending the wrist. Return very slowly and in a controlled manner to the neutral position during the eccentric phase.

Tips: Keep the elbow immobile and focus on slow, controlled movement to effectively strengthen the wrist muscles. Do not allow the wrist to flex or extend during the exercise.

Progression: Gradually increase the weight of the dumbbell or slow down the eccentric return to intensify the exercise.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbell
Starting position
Seated, forearm supported on a support, hand extending beyond the edge, wrist in neutral position
Clinical goal
Strengthen the muscles responsible for ulnar deviation of the wrist
Also known as
Wrist ulnar deviation strengthening, Ulnar deviation exercise, Wrist tilt with weight

Precautions

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

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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.