Forearm and Hand
Flexor Carpi Ulnaris exercises
Wrist flexion and ulnar deviation.
6
Exercises
6
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Combined Thumb-Tucked Ulnar Deviation Stretch
You sit at a table and gently bend your wrist toward your little finger, with your thumb beside your index finger, and hold. Then you fold your thumb into your palm while keeping the wrist bent, and hold again.
FlexBar Wrist Ulnar Deviation With the Elbow on a Table
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.
Radial Ulnar Deviation ROM
Side-to-side wrist mobility. Move toward your thumb (radial) then toward your pinky (ulnar). Important for many daily activities.
Seated Ulnar Deviation With a Resistance Band Looped Under Both Feet
You sit with a resistance band pinned under both feet and gripped in one hand. With your elbow at your side and thumb up, you tilt the wrist toward the little-finger side, then return. You repeat on the other side.
Ulnar Deviation Isometric
Press pinky-side of hand against resistance without moving. Builds ulnar-side strength. Use caution if you have TFCC or ECU issues.
Ulnar Deviation Raise
Strengthen pinky-side wrist muscles. Lift weight toward pinky with forearm supported. Often limited early in rehab.