Ulnar Deviation
Primary
Forearms
Secondary
Wrist flexors, Wrist extensors
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
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For training your forearms, the Ulnar Deviation is a solid beginner-level pulling movement in the isolation category. Include in prehab or forearm routines. Beneficial for golfers and racquet sport players.
Everything You Need to Know About the Ulnar Deviation
The Ulnar Deviation is a good for beginners exercise that targets your Forearms (flexors) and Forearms (extensors). It's a popular choice for building strength and muscle in these areas. When should you use it? Include in prehab or forearm routines. Beneficial for golfers and racquet sport players. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Great for athletes and those recovering from wrist injuries. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Ulnar Deviation work?
Primary
Secondary
Stabilizers
Step-by-step: Ulnar Deviation
- 1
Stand or sit holding a dumbbell in one hand with a neutral grip (thumb facing up).
- 2
Let your arm hang at your side with elbow slightly bent.
- 3
Keep your forearm stationary and only move your wrist.
- 4
Lower the dumbbell by tilting your wrist toward your pinky finger (ulnar deviation).
- 5
Pause briefly at the bottom.
- 6
Raise back to neutral and repeat.
What are the best tips for the Ulnar Deviation?
Use light weight; this is a small range of motion movement.
A sledgehammer or weighted stick works well for this exercise.
Pair with radial deviation for complete wrist strengthening.
Focus on the muscles on the pinky side of your forearm.
Mistakes to watch for on the Ulnar Deviation
Using excessive weight and compromising form.
Loading more weight than you can control on the Ulnar Deviation forces compensatory movement patterns that bypass your Forearms (flexors). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Moving the entire arm instead of isolating the wrist.
A poor grip during the Ulnar Deviation limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Rushing through the movement.
Rushing through the Ulnar Deviation reduces the time your Forearms (flexors) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Ulnar Deviation?
All levels. Great for athletes and those recovering from wrist injuries.
How to Program the Ulnar Deviation
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 sets of 15-20 reps per arm. Rest 45-60 seconds.
What are good alternatives to the Ulnar Deviation?
Radial Deviation
Wrist Rotation
Dumbbell Reverse Wrist Curl
Other Variations
- Sledgehammer ulnar deviation
- Cable ulnar deviation
- Resistance band ulnar deviation
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Ulnar Deviation — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use very light weight to start.
- Move slowly through the full range of motion.
- Stop if you experience discomfort or pain.