Bodyweight Wrist Radial Deviation with Supported Elbow
Improve wrist mobility & strength. This bodyweight exercise targets radial deviation with elbow support for effective results.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Bodyweight Wrist Radial Deviation with Elbow Support
Positioning
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.
Hand Position: Extend your hand so that your palm is facing up. Your fingers should be extended, but relaxed.
Movement
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.
Return: After reaching your maximum range of motion toward the thumb, return your wrist to the neutral position.
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.