Loaded Wrist-Flexor Eccentric
A seated, palm-up wrist lower with a light dumbbell, using the free hand to reset so only the eccentric loads.
How to do it
- Sit on a chair and rest the working forearm palm-up on the armrest, wrist just past the edge.
- Hold a light dumbbell in the working hand.
- Use the free hand to curl the working wrist into flexion.
- Let go with the free hand so only the working wrist holds the bell.
- Lower the dumbbell slowly into wrist extension, keeping the forearm glued to the support.
- Reset with the free hand and repeat, then switch sides.
Key technique cue
Lift with the free hand, then lower slowly on the working wrist; never drop it.
Common mistakes
- ✕ Curling the bell back up with the working wrist, which skips the eccentric-only point.
- ✕ Letting the forearm lift off the armrest so the elbow starts to flex.
- ✕ Dropping the weight instead of resisting a slow lower.
- ✕ Using a heavy dumbbell that the tendon is not ready to lengthen under.
Benefits
- ✓ Loads the wrist flexors in the lengthening phase used for golfer's-elbow rehab.
- ✓ The assist on the way up keeps the work on the slow lower.
- ✓ Needs only a light dumbbell and a chair, so it fits home programs.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Loaded Wrist-Flexor Eccentric
About the exercise
The loaded wrist-flexor eccentric is the palm-up twin of the extensor drill. The working forearm rests supinated on a support, the wrist hangs just past the edge, and a small dumbbell sits in the working hand. The free hand curls the wrist into flexion, then lets go so the working wrist slowly lowers into extension. That slow lower is the whole point: the flexors lengthen under a light load.
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