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Dumbbell Radial Deviation
Dumbbell radial deviation isolates the forearm's radial deviators, including extensor carpi radialis and flexor carpi radialis, to build wrist strength and stability for grip improvement and injury prevention.
About Exercise
Equipment
Dumbbells
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Secondary Muscles
Forearms
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Extensors, Flexors
Forearms
4/10Flexors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on a bench with your forearm resting on a stable surface like a table or thigh, wrist and hand extending over the edge. Hold a dumbbell with a neutral grip, thumb up.
- Let the dumbbell hang naturally with wrist in slight ulnar deviation.
- Lift your hand upward by bending only at the wrist toward the thumb side.
- Squeeze forearm muscles at the top.
- Lower the dumbbell slowly back to start with control.
- Keep forearm stationary on the support.
- Repeat for reps, then switch arms.
Coaching Tips
Form Cues
- Wrist only, arm still.
- Thumb leads the lift.
- Control the descent.
- Firm grip, no squeeze.
Breathing
Inhale as you lower the dumbbell; exhale as you lift into radial deviation while bracing your core.
Tempo
2-0-2
Range of Motion
From neutral wrist position with slight ulnar deviation to full radial deviation where thumb aligns toward forearm, without elbow or shoulder movement.
Safety
Safety Notes
- Start with light weight to master form.
- Avoid if acute wrist pain exists.
- Stop on sharp discomfort.
- Progress gradually.
Spotting
Not required; self-supported isolation exercise.
Common Mistakes
- Jerking the movement.
- Lifting the forearm off support.
- Using elbow or shoulder.
- Gripping too tightly.
When to Avoid
- Acute wrist injuries
- Wrist tendonitis
- Recent fractures
Flexibility Needed
- Adequate wrist flexion and extension range
Build Up First
- Basic grip strength
- Understanding of wrist isolation
Also known as
One-Arm Dumbbell Wrist Radial Deviation, Seated Dumbbell Radial Deviation, Dumbbell Wrist Abduction
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