Dumbbell Radial Deviation

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Form Friday

by Devin Sarno, NSCA-CPT

Muscle Groups: Extensor Carpi Radialis and Flexor Carpi Radialis (forearms)

Importance: This exercise helps work the often ignored wrist extensors. Wrist curls, being the most popular dynamic exercise to work the forearms, heavily favors wrist flexors while ignoring the opposing muscles (extensors) all together. Include this exercise to balance out these muscle groups.

Proper Form: This exercise is most effectively done with a loadable dumbbell so that you can load only one side. If one is unavailable, grip a regular dumbbell as far to the pinky side as you can go. The reason behind this is because you do not want the other side of the dumbbell counterbalancing the resistance you are looking for in the movement.

  1. With a loadable dumbbell, load only one side and grip the dumbbell so that the loaded side is on the thumb side of your hand; if using a regular dumbbell, grip as far to the pinky side as possible.

  2. Position your arm down to your side and start with the loaded side of the dumbbell pointing downward.

  3. Bend at your wrist laterally so that the loaded side of the dumbbell goes from pointing downward to pointing upward.

  4. Slowly return to your starting position and repeat for desired number of repetitions.

Progression/Regression: N/A

Tips:

  • Make sure the heavier side is positioned correctly so that the resistance provided is working correctly against you

  • Control the resistance throughout the entire movement; do not just let the weight fall after it reaches its highest point

  • Do not rotate at the wrist

Sample Workout: Complete 6 rounds!

  • Farmer Carry-50 Meters

  • Radial Deviation (R) x 20

  • Radial Deviation (L) x 20