Dumbbell Ulnar Deviation
A forearm isolation exercise using a light dumbbell to perform wrist ulnar deviation, targeting the flexor and extensor carpi ulnaris muscles to build wrist stability and grip strength; often used in rehabilitation programs.
About Exercise
Equipment
Dumbbells
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Accessory Muscles
Triceps
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors, Extensors
Triceps
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit at a table with your forearm resting on the surface and hand extending off the edge. Grip a light dumbbell with palm neutral or down.
- Let the dumbbell hang from your hand in neutral wrist position.
- Slowly deviate your wrist toward the pinky side using only the wrist.
- Hold briefly at the end range.
- Controlled return to neutral position.
- Repeat for reps, then switch hands.
Coaching Tips
Form Cues
- Isolate wrist motion
- Keep forearm stable
- Control the arc
- Use light weight
- Move slowly
Breathing
Inhale during the lowering phase and exhale as you return to start.
Tempo
3-1-2
Range of Motion
From neutral wrist position to full comfortable ulnar deviation without elbow or shoulder movement.
Safety
Safety Notes
- Start with 1-5 lb weights
- Stop if sharp wrist pain occurs
- Consult professional for injuries
- Avoid if acute wrist tendinopathy
Spotting
Spotting not required; self-monitor form and use light weights for safety.
Common Mistakes
- Swinging the arm
- Using elbow to lift
- Excessive speed
- Gripping too tightly
- Ignoring pain signals
When to Avoid
- Acute wrist injury
- Wrist tendinopathy
- Recent surgery
Flexibility Needed
- Adequate wrist flexion and extension
Build Up First
- Basic grip strength
Also known as
Wrist Ulnar Deviation, Dumbbell Wrist Adduction, Ulnar Wrist Flex
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