Wrist Ulnar Deviator and Flexor Stretch - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Wrist Ulnar Deviator and Flexor Stretch

Step by step instructions, muscle activation and variants for the Wrist Ulnar Deviator and Flexor Stretch.

EasyInner forearm

About this exercise

The Wrist Ulnar Deviator and Flexor Stretch targets the muscles that flex the wrist and deviate it toward the little-finger (ulnar) side, helping to relieve tension common after repetitive grip work, typing, or heavy pulling exercises. Combining both actions in a single stretch maximises forearm coverage in a short time.

How to Perform

  • Extend one arm in front of you at shoulder height with the elbow straight and the palm facing down
  • Use the opposite hand to gently bend the outstretched wrist downward (wrist flexion)
  • With the wrist still flexed, apply a gentle radial-deviation force by pulling the fingers toward the thumb side
  • Hold the combined stretch for 20–30 seconds, feeling the pull along the outer (ulnar) forearm
  • Release slowly and repeat on the other wrist
  • Perform 2–3 holds per side

Muscle Activation

Primary
Inner forearm
Secondary
Outer forearm

Common Mistakes

Common mistakes content is coming soon.

About the Wrist Ulnar Deviator and Flexor Stretch

The Wrist Ulnar Deviator and Flexor Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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