Dumbbell Ulnar Deviation

Classification

Instructions

Preparation

Grasp half loaded dumbbell with plate on pinkie side. Position arm down to side.

Execution

Bend wrist so weighted side is pulled upward. Lower until weighted side is pointing downward. Repeat.

Comments

If half loaded dumbbell is not available, one of two substitutes can be used.

• Empty metal bar: to increase resistance grasp further away from center with longer end on pinkie side.
• Standard dumbbell: grasp so thumb side is against inside of weight plate.

Muscles

Target

• Flexor Carpi Ulnaris
• Extensor Carpi Ulnaris

Synergists

• None

Stabilizers

• No significant stabilizers