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Hand and wrist · Strengthening

Ulnar deviation wrist strengthening with light dumbbell

Ulnar deviation wrist strengthening, 3 sets, 12 repetitions, with light dumbbell

Illustration of the Ulnar deviation wrist strengthening with light dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Equipment: Light dumbbell

Description: Sit down, place your forearm on a table with your hand extending beyond the edge, wrist in a neutral position. Hold a light dumbbell and slowly tilt your wrist toward the little finger side (ulnar deviation) until reaching a controlled maximum deviation, then gently return to the neutral position.

Tips: Keep the forearm well supported to isolate the movement to the wrist. Perform the movement slowly to avoid jerks and maximize strengthening.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
Light dumbbell
Starting position
Seated, forearm resting on a table, wrist in neutral position
Clinical goal
Strengthen wrist muscles to improve stability and hand function
Also known as
Ulnar deviation of the wrist, Wrist strengthening ulnar deviation, Wrist exercise on little finger side

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.