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Exercise handout — move better, feel better.
Ulnar Deviation Raise
Strengthen pinky-side wrist muscles. Lift weight toward pinky with forearm supported. Often limited early in rehab.
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
Dosage
2
Sets
10
Reps / Time
45 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Sit with forearm supported
- Hold light weight
- Keep movement controlled
No image for this step. Follow the written instruction.
Step 1 of 5
Start with wrist neutral
No image for this step. Follow the written instruction.
Step 2 of 5
Lift weight toward pinky 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
- Pinky side leads
- Very controlled
- Keep forearm flat
- Moderate effort only
Common Mistakes to Avoid
- Going too heavy
- Forcing if painful
- Moving whole arm
- Too much range
Safety Information
CAUTION if TFCC or ECU pain - often limit this exercise early.
Progressions
Increase reps before weight
Regressions
Skip if painful - focus on isometrics instead
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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.