BMARCHAI Open the free app

Forearm Wrist Adduction with a Bar

Uses a weighted bar to strengthen the muscles responsible for ulnar deviation of the wrist

ArmsBeginnerStrengthIsolation

At a glance

Muscles workedPrimary: Forearm ulnar muscles
Muscle groupArms
DifficultyBeginner
TypeStrength · Isolation
Sets & reps3 sets × 15-20 reps
Estimated calories burned~20 kcal

How to do it

  1. Step 1: Rest your forearm on a table with your hand hanging off the edge, palm down
  2. Step 2: Hold the bar with a neutral grip
  3. Step 3: Tilt your wrist so the bar moves toward your body
  4. Step 4: Pause briefly at the end of the motion
  5. Step 5: Return with control to the starting position and repeat

Equipment

Coaching tips

Benefits

Uses a weighted bar to strengthen the muscles responsible for ulnar deviation of the wrist

Common mistakes

Letting the elbow move instead of isolating the motion at the wrist

Make it harder

Use a longer bar or add more weight to one end

Make it easier

Use a shorter, lighter bar and slow the tempo

Breathing

Exhale curling the wrist inward, inhale releasing

Build a workout with this exercise

Plan sessions, track your progress and match your meals to your training, free.

Try it free in Bmarchai

More arms exercises

Single Arm Kneeling on Bench Water Bottle Kickback

Beginner · 4 sets × 12-15 each side

Water Bottle Kickback on Incline Bench

Beginner · 4 sets × 12-15 reps

Tabletop Wrist Stretch

Beginner · 3 sets × 20-30 seconds

Golfers Elbow Upward

Beginner · 3 sets × 20-40 seconds

Hotel Room Tricep pushdown

Advanced · 4 sets × 20 reps

Wrist Circles Warm-up

Beginner · 2 sets × 20s

General 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.