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 down and your hand just past the edge, holding a light weight.
- Let the wrist drop so the weight lowers towards the floor.
- Lift the back of the hand up as far as the wrist comfortably goes.
- Pause briefly at the top.
- Lower back down under control over about three seconds.
Form cues
- The forearm stays still on the support - only the wrist moves.
- Both lifting and lowering are slow and smooth.
- Expect a working ache on top of the forearm that settles within a day.
Common mistakes
- Lifting the elbow or forearm to swing the weight up.
- Letting the weight drop quickly on the way down.
- Progressing the weight before the current one feels controlled for every set.
Safety: Stop and message your physio if the outer-elbow pain sharpens, spreads down the arm, or is clearly worse the next day.