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Wrist Ulnar Deviators

Muscles worked

  • Forearm Flexors

Form Cues

  • Focus on controlled ulnar deviation — tilting the wrist toward the pinky side

  • Begin each movement from a neutral wrist position

  • Move slowly through the full available range of ulnar deviation

  • Keep the forearm stable — isolate the movement to the wrist joint

  • Avoid compensating with forearm rotation or elbow movement

  • For passive stretches, apply gentle, sustained pressure at end range

  • For active exercises, control both the lifting and lowering phases equally

Progressions

  1. 01

    Cat Ulnar Deviator Stretch

    • Get on all fours in a tabletop position with your knees under your hips

    • Place your hands flat on the ground and rotate them outward so your fingers point to the sides

    • Slowly shift your weight to one side to increase the ulnar deviation stretch on that wrist

    • Keep your palms flat and fingers spread on the ground

    • Hold the stretch at a comfortable intensity for the prescribed time

    • Breathe deeply and relax into the position

    • Switch sides or alternate as directed

  2. 02

    Cat Ulnar Deviator Stretch Fistbump

    • Get on all fours in a tabletop position with your knees under your hips

    • Make fists and place them on the ground with the thumb side facing up

    • Position your fists so the pinky side faces outward, creating an ulnar deviation position

    • Slowly shift your weight to load the wrists and increase the ulnar deviation stretch

    • Keep your fists firmly on the ground and arms straight

    • Hold the stretch at a comfortable intensity for the prescribed time

    • The closed fist creates a deeper stretch compared to the open hand variation

  3. 03

    Wrist Ulnar Deviator Full Range Kettlebell Bench

    Dumbbells or Kettlebells
    Dumbbells or Kettlebells
    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Sit with your forearm resting on a bench in a neutral position, wrist extending past the edge

    • Hold a kettlebell by the handle with a neutral grip — the kettlebell hangs below

    • Slowly tilt your wrist into ulnar deviation (pinky side down), lowering the kettlebell

    • Reverse the movement and tilt into radial deviation (thumb side up) through full range

    • Keep your forearm flat on the bench — only the wrist should move

    • Control the weight throughout the entire range of motion

    • Use a light kettlebell initially and focus on full, controlled range

  4. 04

    Wrist Ulnar Deviator Full Range Bench

    Dumbbells or Kettlebells
    Dumbbells or Kettlebells
    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Sit with your forearm resting on a bench in a neutral position, wrist extending past the edge

    • Hold a dumbbell with a neutral grip — one end will be heavier, creating a lever effect

    • Slowly tilt your wrist into ulnar deviation (pinky side down), controlling the dumbbell

    • Reverse the movement and tilt into radial deviation (thumb side up) through full range

    • Keep your forearm firmly on the bench — only the wrist should move

    • Control both the lowering and lifting phases equally

    • The offset weight of the dumbbell provides consistent resistance through the range

Common mistakes

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