Forearm Wrist Abduction
Strengthens the muscles responsible for radial deviation, supporting grip and wrist health
ArmsBeginnerStrengthIsolation
At a glance
| Muscles worked | Primary: Forearm radial muscles |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Isolation |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~20 kcal |
How to do it
- Step 1: Rest your forearm on a table or your thigh with your hand hanging off the edge, thumb up
- Step 2: Hold a light dumbbell with a neutral grip
- Step 3: Lift your hand upward at the wrist, away from your body
- Step 4: Pause briefly at the top of the movement
- Step 5: Lower with control and repeat
Equipment
- Dumbbell optional
Coaching tips
Benefits
Strengthens the muscles responsible for radial deviation, supporting grip and wrist health
Common mistakes
Moving the whole forearm instead of isolating the motion at the wrist
Make it harder
Increase the weight slightly or add more reps
Make it easier
Use a lighter weight and slow the movement down
Breathing
Exhale lifting the wrist, inhale releasing
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.