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Exercise handout — move better, feel better.
Radial Deviation Raises
Raise your thumb side of hand while holding a weight. Targets radial deviation muscles of the wrist and forearm.
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
dumbbells
Home Options
- dumbbells
No equipment? Try: Hammer, Resistance band
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand or sit holding dumbbell vertically
- Arm at side, palm faces your body
- Weight hangs below hand
No image for this step. Follow the written instruction.
Step 1 of 5
Keeping elbow still, bend wrist to raise thumb side up
No image for this step. Follow the written instruction.
Step 2 of 5
Think of tilting weight toward ceiling
No image for this step. Follow the written instruction.
Step 3 of 5
Pause at top
No image for this step. Follow the written instruction.
Step 4 of 5
Lower slowly back down
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat
Breathing
- Exhale on lift
- Inhale on lower
Form Cues
- Only wrist moves
- Elbow stays still
- Controlled movement
- Feel muscles on thumb side of forearm
Common Mistakes to Avoid
- Moving whole arm
- Using shoulder
- Moving too fast
- Incomplete range
Safety Information
Good supporting exercise for elbow rehabilitation.
Progressions
Use heavier weight or slower tempo
Regressions
Use lighter weight
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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.