Ulnar Deviation
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Ulnar deviation is a bodyweight forearm strength exercise that involves tilting your hand outward at the wrist toward the pinky side, typically performed by holding a light object like a hammer or using resistance bands for added challenge. Its primary purpose is to strengthen the wrist extensors and ulnar deviators, improving grip stability and forearm endurance. Forearms are the main muscles worked, making it ideal for climbers, weightlifters, and anyone seeking better wrist resilience and injury prevention.
How to Perform Ulnar Deviation
- 1Stand tall with feet shoulder-width apart, arms extended straight in front of you at shoulder height, palms facing down, fingers straight and together.
- 2Spread your fingers wide apart, keeping wrists neutral and elbows locked.
- 3Exhale as you deviate your hands ulnarly by bending only at the wrists, moving your fingers and hands toward the pinky side (ulnar direction) as far as comfortably possible.
- 4Hold the ulnar deviation position for 1-2 seconds, squeezing your forearm muscles.
- 5Inhale as you slowly reverse the movement, returning your fingers and hands to the straight, neutral position.
- 6Repeat for desired reps (e.g., 10-15 per set), then switch to radial deviation if programming both directions.
- 7Key form tips: Keep elbows locked and shoulders relaxed to isolate forearms—avoid shrugging or bending elbows. Move slowly to maximize tension; common mistake is using momentum or wrist snapping, which reduces effectiveness and risks strain.
