Dumbbell Radial Deviation

ForearmsDumbbell, Bench

A unilateral isolation exercise designed to build wrist stability and forearm strength. Performed seated with arm support, it isolates radial deviation of the wrist.

How to do it

1Sit on a bench, grab a dumbbell in one hand using a neutral grip with your thumb facing up.

2Rest your forearm on the bench or your thigh with your wrist hanging over the edge.

3Slowly tilt the bottom head of the dumbbell down, keeping your forearm completely still.

4Raise the front end of the dumbbell toward your forearm using only wrist action.

5Control the weight back down, complete your reps, then switch sides.

Common mistakes

Rotating your forearm or bending the elbow during the lift.

Swinging the dumbbell instead of using controlled muscle force.

Using too much weight, which strains the wrist ligaments.

Breathing

Inhale as you lower the dumbbell; exhale as you raise it up.

Make it harder or easier

To make it easier, grip the dumbbell closer to the top head; to make it harder, shift your grip down to increase leverage.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.