elbow & wrist focus
Eccentric Wrist Flexion
A slow, controlled lowering of the wrist that loads the tendons on the inside of the forearm. It is a common exercise for pain on the inner side of the elbow.
Key cue: Lift with the other hand, then lower slowly for six seconds.
Area
elbow & wrist
Level
intermediate
Volume
3 × 10, lowering over 6 seconds
Goal
recovery
How to do it
- 1Sit with your forearm resting on a table, palm up, and your hand hanging over the edge.
- 2Use your other hand to lift your hand up, bending the wrist so your palm moves towards you.
- 3Let go and lower the hand slowly back down, taking about 6 seconds.
- 4Repeat. Once it feels easy, hold a light weight such as a small bottle of water.
Easier and harder versions
- Easier
- Lower over 3 seconds instead of 6, and do fewer repetitions per set.
- Harder
- Hold a light weight, such as a 400 g tin, once the unweighted version is comfortable and no worse the next day.
Helps with
Commonly used for:
Golfer's elbowPain on the inside of the elbowOveruse of the forearm
Read more
Benefits
- Loads the tendons on the inside of the forearm
- Needs only a table
- Easy to make harder with a light weight
Muscles worked
Strengthening. Strengthens your wrist flexors and forearm.
Wrist flexorsForearm
Form tips
- Keep your forearm fully supported on the table and your elbow still.
- The slow lowering is the exercise, so count six seconds.
Common mistakes
- Dropping the hand quickly.
- Adding too much weight too soon.
When to avoid or modify
- Some discomfort is common at first. Stop if the pain at the inner elbow gets worse or lingers afterwards.
- If pain, numbness or tingling in the hand carries on, see a doctor or physiotherapist.
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
More for the elbows & wrists