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Exercise handout — move better, feel better.
Radial Deviation Raise
Strengthen thumb-side wrist muscles. Lift weight toward thumb with forearm supported. Use light weight.
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
No equipment? Try: hammer held near head
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Sit with forearm supported
- Hold weight with thumb pointing up
- Elbow bent at comfortable angle
No image for this step. Follow the written instruction.
Step 1 of 5
Start with wrist in neutral
No image for this step. Follow the written instruction.
Step 2 of 5
Lift weight toward the thumb side
No image for this step. Follow the written instruction.
Step 3 of 5
Hold briefly at top
No image for this step. Follow the written instruction.
Step 4 of 5
Lower slowly
No image for this step. Follow the written instruction.
Step 5 of 5
Keep forearm still
Breathing
- Exhale lifting
- Inhale lowering
Form Cues
- Thumb side leads
- Slow and controlled
- Keep forearm flat
- Don't twist
Common Mistakes to Avoid
- Moving whole arm
- Going too heavy
- Twisting wrist
- Using momentum
Safety Information
CAUTION if De Quervain's - keep very light and pain-free.
Progressions
Increase weight gradually
Regressions
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.