Loaded Wrist-Flexor Eccentric
What you'll gain
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.
Step-by-Step Instructions
- 1
Sit on a chair and rest the working forearm palm-up on the armrest, wrist just past the edge.
- 2
Hold a light dumbbell in the working hand.
- 3
Use the free hand to curl the working wrist into flexion.
- 4
Let go with the free hand so only the working wrist holds the bell.
- 5
Lower the dumbbell slowly into wrist extension, keeping the forearm glued to the support.
- 6
Reset with the free hand and repeat, then switch sides.
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.
About This 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. The approved frame is a seated chair with an armrest, palm up, one bell, assisting hand on the working hand, flexor fibres in red. For a catalog this is a clinical forearm clip, not a standard wrist curl. App builders can pair it with the extensor eccentric in elbow-tendon programs and forearm isolation libraries.
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A seated, palm-up wrist lower with a light dumbbell, using the free hand to reset so only the eccentric loads.
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Specifications
Built for
- Golfer's-elbow rehab blocks in clinical and coaching apps.
- Forearm isolation pages that need an eccentric-only clip.
- Paired work next to the wrist-extensor eccentric.
- Home-program libraries with a chair and light dumbbell.
Muscles Worked
Details
License Includes
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