Eccentric Wrist Flexion with Finger Curl

Quick answer

Eccentric wrist flexion with a finger curl builds endurance in the palm-side forearm muscles. Hold a moderate weight, like a can of food, with your palm up. Curl your wrist toward the ceiling over two seconds, then take four seconds to lower it. At the bottom, uncurl your fingers to reach deeper forearm muscles.

Keep the weight light enough for high repetitions, since the goal is endurance rather than strength. The post suggests 3 sets of 15, at least 3 to 4 times a week.

*Exercise*	Eccentric Wrist Flexion with finger curl
*Frequency&Duration*	3 Sets of 15 Repetitions. Cadence of 2 seconds to curl up, 4 seconds to curl down. At least 3-4x/week

Find a weight or something that is moderately heavy (canned food usually works We don’t want it to be too heavy as we want to work more on endurance vs. strength - we will be doing a higher repetition amount. Hold the weight with your palm up, curl your wrist toward the ceiling and slowly bring your wrist down toward the ground. Take 4 seconds to bring your wrist towards the ground. Once you are at the end of your range, uncurl your fingers to help with targeting muscles deeper in the forearm. Holding a light dumbbell with the wrist straight, the start of eccentric wrist flexion

Holding a light dumbbell with the wrist straight, the start of eccentric wrist flexion

Eccentric wrist flexion: dumbbell held palm up with the wrist curled up toward the ceiling

Eccentric wrist flexion with finger curl: wrist lowered and fingers uncurled so the dumbbell rolls toward the fingertips

Eccentric Wrist Flexion with Finger Curl

Quick answer

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