Bodyweight Wrist Ulnar Deviation with Supported Elbow
Strengthen your wrists with controlled ulnar deviation. Supported elbow reduces strain, perfect for rehab or injury prevention.
The Bodyweight Wrist Ulnar Deviation with Supported Elbow mainly works the forearms and biceps, with help from the core and triceps. No equipment needed: it uses just your bodyweight.
Bodyweight Wrist Ulnar Deviation with Supported Elbow Muscles Worked
Primary
Inner Forearm (wrist flexors); Side Biceps (brachialis)
Secondary
Deep Core (transverse abdominis); Triceps (triceps brachii)
Bodyweight Wrist Ulnar Deviation with Supported Elbow Variations and Alternatives
How to do the Bodyweight Wrist Ulnar Deviation with Supported Elbow
Bodyweight Wrist Ulnar Deviation with Elbow Support
Positioning:
Start by kneeling on the floor in front of a bench or sturdy surface.
Place your forearms on the bench with palms facing downward, ensuring your elbows are supported on the surface.
Your wrists should extend slightly past the edge of the bench, hanging off to allow for movement.
Movement:
With your arms resting on the bench, keep your elbows stationary.
Slowly move your wrists outward (away from the midline of your body) while keeping your forearms on the bench.
Return to the starting position by moving your wrists back to the neutral position.
Repeat the movement for the desired number of repetitions, maintaining control throughout.
Tips:
Keep your movements slow and controlled to effectively engage the wrist flexors.
Focus on using only your wrists to move, avoiding any motion in your elbows.
Ensure your body is stable and your core is engaged to maintain balance during the exercise.
Bodyweight Wrist Ulnar Deviation with Supported Elbow FAQs
What muscles does the Bodyweight Wrist Ulnar Deviation with Supported Elbow work?
The Bodyweight Wrist Ulnar Deviation with Supported Elbow mainly works the forearms and biceps, with help from the core and triceps. The main muscles are the wrist flexors and brachialis.
What equipment do you need for the Bodyweight Wrist Ulnar Deviation with Supported Elbow?
None. The Bodyweight Wrist Ulnar Deviation with Supported Elbow is a bodyweight exercise, so you can do it anywhere.
What are some Bodyweight Wrist Ulnar Deviation with Supported Elbow variations and alternatives?
Similar exercises include the Bodyweight Wrist Radial Deviation with Supported Elbow, Forearm Supination, Kneeling Wrist Flexor Stretch and Kneeling Wrist Sinker.
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