Hand and wrist · Strengthening

Wrist Radial Deviation with Light Dumbbell

Wrist Radial Deviation with Light Dumbbell, 3 sets, 12 repetitions

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sit down and place your forearm on a table, with your hand extending off the edge and your wrist in a neutral position. Hold a light dumbbell and slowly tilt your wrist towards your thumb side (radial deviation) to a maximum controlled deviation, then return to the neutral position.

Tips: Keep your forearm supported to isolate the movement to the wrist. Perform the movement slowly to properly feel the muscle work and avoid jerky movements.

Progression: Gradually increase the weight of the dumbbell or the number of repetitions when the exercise becomes easy.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: light dumbbell
Starting position: Seated, forearm supported on a table, wrist in neutral position
Clinical goal: Strengthen wrist muscles and improve hand stability
Also known as: wrist radial deviation, radial deviation exercise, dumbbell wrist exercise

Precautions

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

acute wrist pain
recent wrist fracture

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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.