Exercise/Body/Strength/Wrist Deviation

• Wrist Deviation

  • Practice side-to-side wrist bending against a cable rope, training radial deviation (toward the thumb) and ulnar deviation (toward the little finger).

  • Setup

    • Attach a rope to a cable pulley and take one end in one hand. Stand close to the stack with the arm down at your side.

  • Practice

    • For ulnar deviation, start from neutral or slight radial deviation and bend the wrist down toward the little-finger side, slowly and under control. For radial deviation, turn around, take the grip on top, and push down through the little-finger side of the hand so the wrist bends up toward the thumb side, ending with the rope end facing forward.

  • Dose and Progression

    • Sets, repetitions, resistance, and rest follow the training plan. The video works each direction on each arm, with a Exercise/Body/Strength/Farmer's Carry between sets.

  • Cues and Variations

    • The range is small; keep the forearm still so only the wrist moves. A sledgehammer held at the side and lifted forward or backward trains the same motions.

  • Sources

    • Demonstration: Jeff Cavaliere's radial and ulnar deviation, 7:02. Full notes: Person/Andrew Huberman/Book/26/Protocols/YouTube/18/12/The Perfect Forearm Workout.