Ulnar Deviation
DumbbellStrength
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Ulnar Deviation is a forearm strength exercise performed by holding a dumbbell in a hammer-style grip and tilting the wrist outward toward the pinky side against the weight's resistance. Its primary purpose is to strengthen the wrist extensors and ulnar deviators, improving grip stability and forearm endurance. The forearms are the main muscles worked, making it ideal for climbers, weightlifters, and anyone seeking better wrist resilience and injury prevention; it requires a light dumbbell.
How to Perform Ulnar Deviation
- 1Stand tall with feet shoulder-width apart, holding a light dumbbell in one hand with a hammer grip (palm facing your body, thumb up) and your arm resting at your side or supported on a bench/table with your wrist and hand hanging just past the edge.
- 2Keep your forearm still and your elbow either locked at your side or braced against the support, so only the wrist moves.
- 3Exhale as you deviate the dumbbell ulnarly by bending only at the wrist, lifting the weight toward the pinky side (ulnar direction) as far as comfortably possible.
- 4Hold the top position for 1-2 seconds, squeezing your forearm muscles around the dumbbell.
- 5Inhale as you slowly lower the dumbbell back to the starting neutral wrist position, resisting the weight the whole way down.
- 6Repeat for desired reps (e.g., 10-15 per set), then switch hands and, if programming both directions, perform radial deviation with the same dumbbell.
- 7Key form tips: Keep your elbow locked or supported and your shoulder relaxed to isolate the forearm—avoid swinging the dumbbell or bending the elbow. Move slowly to maximize tension. Common mistakes: Using a weight that's too heavy and swinging it with momentum, or letting the elbow drift to assist the lift.
