Hand and wrist · Strengthening

Radial wrist deviation with dumbbell

Radial wrist deviation with dumbbell, 3 sets, 10 repetitions, slow eccentric return

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Seated, place your forearm on a support with the hand extending beyond the edge, wrist in a neutral position. Hold a light dumbbell and slowly tilt your wrist towards the thumb (radial deviation) without moving the elbow or flexing/ extending the wrist. Return very slowly to the neutral position while controlling the movement.

Tips: Keep the elbow immobile and focus on slow, controlled movement, especially during the eccentric return. Do not force and choose an appropriate weight to avoid any pain.

Progression: Gradually increase the weight of the dumbbell once you can perform 3 sets of 10 repetitions with perfect control and no pain.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: light dumbbell, forearm support
Starting position: Seated, forearm supported on a support, wrist in a neutral position
Clinical goal: Strengthen the muscles responsible for radial deviation of the wrist
Also known as: wrist lateral flexion, lateral wrist tilt, wrist exercise with dumbbell

Precautions

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

acute wrist pain
active wrist inflammation

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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.