Bodyweight Wrist Radial Deviation with Supported Elbow

Bodyweight Wrist Radial Deviation with Elbow Support

Positioning

1. Start Position: Kneel beside a flat bench. Position your forearm on the bench with your elbow bent at about 90 degrees. Your wrist should hang off the edge of the bench.
2. Hand Position: Extend your hand so that your palm is facing up. Your fingers should be extended, but relaxed.

Movement

1. Wrist Movement: Slowly move your wrist from the neutral position (where your hand is straight) toward your thumb side (radial deviation). Aim for a controlled motion.
2. Return: After reaching your maximum range of motion toward the thumb, return your wrist to the neutral position.
3. Repetition: Perform this motion in a controlled manner for the desired number of repetitions. Ensure you maintain your elbow on the bench throughout the exercise.

Tips for Beginners

- Start with 8-12 repetitions on each side and gradually increase as you gain strength.
- Focus on slow, controlled movements to engage the muscles effectively.
- Keep your back straight and avoid leaning to maintain proper alignment.