Dumbbell Radial Deviation
Tilting a dumbbell held by one end upward using only the wrist, thumb side leading. Trains the muscles on the thumb side of the forearm.
Primary muscles
- Forearm Flexors
- Forearm Extensors
Secondary muscles
- Brachioradialis
- Sets
- 2–3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with the arm at your side, holding one end of a light dumbbell (or one-side-loaded handle) with the weighted end in front, thumb pointing forward.
Keep the arm straight and still.
Lift the weighted end upward by tilting the wrist toward the thumb side.
Pause at the top.
Lower slowly back to the start.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Only the wrist moves
Short, smooth arc
Light load
Common mistakes
Bending the elbow
Swinging the arm
Using too heavy a load
Safety notes
Keep the weight light and movement slow; grip the handle firmly.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.