Exercise guide
Wrist - Adduction
- Beginner
- Isolation
- Timed hold
- Lower arms
- Upper arms
This isolation exercise targets the ulnar deviator muscles of the forearm, improving wrist stability and lateral strength by moving the hand toward the pinky side.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit or stand with your forearm resting on a flat surface, such as a table or your thigh, with your palm facing inward in a neutral 'handshake' position.
- Position your wrist so the hand hangs slightly off the edge of the surface to allow for a full range of motion.
- Keep your elbow bent at 90 degrees and tucked close to your side to stabilize the upper arm.
How to do it
- Keeping your forearm stationary against the surface, move your hand downward toward the pinky side (adduction).
- Exhale as you reach the end of the range of motion and squeeze the forearm muscles for one second.
- Inhale as you slowly return the hand to the starting neutral position using a controlled 2-second eccentric phase.
- Complete the desired number of repetitions on one arm before switching to the other.
Form checklist
- Ensure the movement occurs only at the wrist joint without moving the elbow.
- Keep the palm strictly vertical; do not allow the hand to rotate toward the floor or ceiling.
- Maintain a flat forearm throughout the entire set to isolate the target muscles.
- Avoid using momentum or 'flicking' the wrist.
Pro tips
- Focus your mind on the muscle running along the pinky side of your forearm to maximize recruitment.
- Perform the movement with a tightly clenched fist to increase irradiation and forearm tension.
Make it harder
- Use your opposite hand to provide manual resistance against the pinky side of the working hand during the downward phase.
- Slow the tempo to 4 seconds on the return phase to increase time under tension.
Frequently asked
- What muscles does the wrist - adduction work?
- The wrist - adduction primarily targets the forearms, and also works the biceps as secondary muscles.
- What equipment do you need for the wrist - adduction?
- The wrist - adduction requires no equipment — just your body weight.
- Is the wrist - adduction good for beginners?
- Yes. The wrist - adduction is a beginner-friendly movement and a strong foundation to build on.