Overview
Supported wrist flexion strengthens the palm-side forearm muscles while keeping the elbow and forearm still.
How to Do It
- Support the forearm palm-up on a table with the wrist just beyond the edge.
- Hold a light dumbbell and lower the hand comfortably.
- Curl only the wrist upward while the forearm remains flat.
- Lower over 2–3 seconds.
- Begin with 2 sets of 8–12 repetitions.
What You Should Feel
Expect forearm effort. Reduce load if inner-elbow pain increases or remains worse the next day.
Common Mistakes
- Turning the palm sideways
- Lifting or bending the elbow
- Using a weight that limits range
- Moving quickly through the lowering phase
Progression
Add repetitions, then a small amount of weight. Keep the movement isolated at the wrist.
References
- Guy's and St Thomas' NHS Foundation Trust. "Wrist movement exercises after injury or surgery." 2026. https://www.guysandstthomas.nhs.uk/health-information/wrist-movement-exercises-after-injury-or-surgery
This is general education. Follow specific restrictions after fracture, surgery or tendon repair.