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FlexBar Wrist Ulnar Deviation With the Elbow on a Table

IntermediateStrengthTier T2

You sit with your elbow on a table, gripping one end of a flexible rubber bar with the other end resting on the table. You tilt your wrist toward the little-finger side against the bar, then return.

Targets: Wrist
Muscles: Flexor Carpi Ulnaris, Extensor Carpi Ulnaris

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • table or counter + chair

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit upright on a plain armless chair facing a plain table with both feet flat on the floor, rest your bent right elbow directly on the bare tabletop and rest your left hand on top of your right elbow.
  • Grip one end of the flexible bar in your right fist and rest the bar's other end on the tabletop about a foot (about 30 centimetres) from your right elbow, with your wrist straight in line with your forearm.
  1. A man seated at a table with his right elbow on the tabletop, his right fist gripping a straight bar whose other end rests on the table, and his left hand resting on the right elbow.

    Step 1 of 3

    Rest your bent right elbow on the table and grip one end of the bar, with its other end on the table about a foot away. Keep your wrist straight and rest your left hand on your elbow.

  2. The same man with his right elbow and forearm unmoved and his right wrist bent toward the little-finger side, the fist tipped toward the table and the bar bowed against the tabletop.

    Step 2 of 3

    Keeping your forearm still, push against the bar so your hand bends toward the little-finger side, down toward the table.

  3. A man seated at a table with his right elbow on the tabletop, his right fist gripping a straight bar whose other end rests on the table, and his left hand resting on the right elbow.

    Step 3 of 3

    Rest your bent right elbow on the table and grip one end of the bar, with its other end on the table about a foot away. Keep your wrist straight and rest your left hand on your elbow.

Safety Information

Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.