Primary
Forearms
Secondary
Wrist flexors, Wrist extensors
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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
Use Ulnar Deviation only for general fitness when you can perform it comfortably. For pain, injury, surgery, or a medical condition, follow a licensed healthcare professional's instructions instead.
Who it's for
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
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.
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Stand or sit holding a dumbbell in one hand with a neutral grip (thumb facing up).
Let your arm hang at your side with elbow slightly bent.
Keep your forearm stationary and only move your wrist.
Lower the dumbbell by tilting your wrist toward your pinky finger (ulnar deviation).
Pause briefly at the bottom.
Raise back to neutral and repeat.
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.
For general fitness, start Ulnar Deviation with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Using excessive weight and compromising form.
Loading more weight than you can control on the Ulnar Deviation often creates compensations that shift work away from your Forearms (flexors). Reduce the load until each rep follows the intended path.
Moving the entire arm instead of isolating the wrist.
An inconsistent grip during the Ulnar Deviation can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Rushing through the movement.
Rushing through the Ulnar Deviation makes it easier to lose position and harder to keep tension on your Forearms (flexors). Slow down enough to control both the lifting and lowering portions of each rep.
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 sets of 15-20 reps per arm. Rest 45-60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Ulnar Deviation could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Ulnar Deviation as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Ulnar Deviation. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Ulnar Deviation is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.