Dumbbell Ulnar Deviation

ForearmsDumbbell, Bench

An isolation exercise that strengthens the wrist and forearms by tilting the hand toward the pinky side. Improves wrist stability and grip strength for heavy lifting.

How to do it

1Sit on a bench and rest your forearm on your thigh or bench edge with your hand hanging off and thumb pointing straight up.

2Keep your forearm locked firmly in place so only the wrist joint moves.

3Slowly tilt the back head of the dumbbell downward toward your pinky.

4Pause at the bottom for a second to feel the stretch in your forearm.

5Raise the dumbbell back up using wrist control, without using your elbow or shoulder.

Common mistakes

Going too heavy, leading to momentum and straining wrist ligaments.

Lifting the forearm off the support, shifting load off the target muscles.

Jerking the weight instead of keeping the motion controlled.

Breathing

Inhale as you tilt the weight down. Exhale as you raise it back up.

Make it harder or easier

To scale down, choke up on the handle or use a lighter weight.

To make it harder, slide your hand closer to the front plate to increase the lever arm.

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.