Dumbbell Ulnar Deviation

Body region

• Arms

Muscles

Main

• Flexor Carpi Ulnaris
• Extensor Carpi Ulnaris

Holds

• Brachioradialis

Equipment

• Dumbbells

Technique

1. Stand or sit holding a light dumbbell by one end in a neutral grip, thumb up, with the long end pointing back behind your forearm.
2. Rest the forearm on the thigh with the hand past the knee, or keep the arm hanging at your side.
3. Let the weighted end drop slightly toward the floor by tilting the wrist toward the thumb side.
4. Raise the weighted end by bending the wrist toward the little-finger side, then lower it slowly and repeat.

Cues

• Keep the lever short and the weight light.
• Keep the forearm still.

Common mistakes

• Using a dumbbell that is too heavy.
• Bending the elbow to help.
• Swinging the weight.

Alternatives

• Dumbbell Radial Deviation
• Dumbbell Wrist Curl