Ulnar Deviation
Primary
Forearms
Secondary
Wrist flexors, Wrist extensors
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
Ulnar Deviation
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Ulnar deviation strengthens the muscles that move your wrist toward your pinky—the opposite of radial deviation. Together, these exercises build complete wrist stability in the side-to-side plane. Ulnar deviation is particularly important for golfers and anyone with wrist instability.
When to use it
Include in prehab or forearm routines. Beneficial for golfers and racquet sport players.
Who it's for
All levels. Great for athletes and those recovering from wrist injuries.
Hold a dumbbell with thumb facing up and arm at your side. Keeping your forearm still, tilt your wrist toward your pinky as if pointing the dumbbell downward. Use very light weight and move slowly through the limited range of motion.
What muscles does the Ulnar Deviation work?
Secondary
Stabilizers
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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.
When to Use the Ulnar Deviation
Always pair ulnar deviation with radial deviation for balanced wrist stability training. Include in prehab routines, especially if you play golf or racquet sports. These exercises help prevent golfer elbow and other wrist overuse injuries.
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
Frequently Asked Questions About the Ulnar Deviation
The Ulnar Deviation primarily targets the Forearms (flexors), Forearms (extensors), making it an effective exercise for forearms development. Secondary muscles worked during the Ulnar Deviation include Wrist flexors, Wrist extensors, providing additional training stimulus. Stabilizer muscles engaged include Wrist stabilizers.
Yes, the Ulnar Deviation is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels. Great for athletes and those recovering from wrist injuries. Start with lighter weights to master proper form before progressing.
For the Ulnar Deviation, the recommended approach depends on your goals. 2-3 sets of 15-20 reps per arm. Rest 45-60 seconds. For strength, use 10-12 reps. For muscle growth, perform 15-20 reps. For endurance, complete 20-30 reps.
Yes, the Ulnar Deviation can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting forearms.
Good alternatives to the Ulnar Deviation include: Radial Deviation, Wrist Rotation, Dumbbell Reverse Wrist Curl. These exercises target similar muscle groups as the Ulnar Deviation and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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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.