How to do it
You need: A light dumbbell or a resistance band, A table or your thigh to rest the forearm on.
Sit with your forearm resting along a table or your thigh, palm facing up and your hand just past the edge. Hold a light weight, or step on one end of a band and hold the other.
- Let the wrist relax so the weight or band draws the hand back.
- Curl the wrist up towards you as far as it comfortably goes.
- Pause briefly at the top.
- Lower under control back to the start over about three seconds.
Form cues
- Only the wrist moves - the forearm stays still on the support.
- Both the lift and the lower are smooth and controlled.
- Work to a firm but manageable effort, not to sharp pain.
Common mistakes
- Lifting the forearm off the support to help the movement.
- Rushing the lower so the weight drops.
- Using a load so heavy the wrist cannot move through its full range.
Safety: Stop and message your physio if gripping or lifting becomes sharply painful, or you notice new pins and needles in the hand.