Wrist ulnar deviation with a dumbbell works the muscles that bend your wrist sideways toward the little finger (ulnar deviation). Standing tall, arm relaxed at your side and thumb pointing forward, you grip a light dumbbell near one end so most of it sticks out behind your hand, then tip that back end up by bending the wrist. It usually comes later in wrist or forearm rehab, once the wrist already moves comfortably with no weight.

How to do the wrist ulnar deviation with a dumbbell

Stand tall with your feet about hip width apart and a light dumbbell in one hand. Let that arm hang straight and relaxed at your side.
Turn the hand so the thumb points forward. Hold the dumbbell close to one end, so the long part points backward from the little finger side of your hand, as in the video.
Start with the dumbbell roughly level, pointing straight back.
Bend the wrist toward your little finger to tip the back end of the dumbbell up, only as far as is comfortable. Keep the elbow straight and the arm still.
Lower the weight slowly back to level, then lift again.

What you should feel

Work along the little finger side of the forearm. The wrist bends a little further this way than toward the thumb, but the movement is still fairly small.

Common mistakes

Swinging the arm backward or bending the elbow to lift the weight.
Letting the dumbbell fall back down instead of lowering it with control.
Choosing a weight heavy enough to make your hand shake.
Turning the palm to face backward, which changes the movement.

How often

Many programs begin with a light weight and 2 to 3 sets of 10 to 15 controlled lifts, daily or on alternate days. Your physio will adjust this.

Stop and check with your physio if

Sharp pain or a painful click on the little finger side of the wrist.
Pins and needles or numbness anywhere in the hand or fingers. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
Wrist pain or swelling that has increased by the next morning.

From the clinic

Where you grip the dumbbell sets how hard each lift is. A grip near the middle is easier, and sliding your hand toward one end makes it harder. With no weight at home, a small water bottle held at its neck is a fair stand-in.

This movement loads the cartilage and ligaments on the little finger side of the wrist (the triangular fibrocartilage complex, or TFCC). If your pain sits there, check with your physio before adding weight. After a broken wrist, hand or forearm, or surgery on any of them such as a tendon repair, start only when your doctor, surgeon, physio or hand therapist says the bone or repair is ready for this, and follow their plan for how much to do.

Isometric ulnar deviation works the same muscles with no movement, which suits an earlier stage. The thumb side is trained in wrist radial deviation with a dumbbell.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Wrist ulnar deviation with a dumbbell