Wrist extensor eccentrics
3 sets of 15 slow wrist lowers per hand with a light dumbbell, 1 min rest.
- Slot
- Strength
- Focus
- Stability
- Time
- 8 min
- Intensity
- Low intensity
- Injury risk
- Low injury risk
- Equipment
- Dumbbell
How to do it
Sit with your forearm resting on your thigh or a table, palm down, hand hanging over the edge, holding a light dumbbell. Use your other hand to help lift the weight up, then lower it slowly with just the working wrist over 3-4 seconds. Do 15 reps per hand, 3 sets, with 1 minute rest. It should feel comfortable, not burning.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Wrist extensor eccentrics
0:00 / 8:05
Ready
8:05
3 rounds
3 sets of 15 slow wrist lowers per hand with a light dumbbell, 1 min rest.
High risk: read the protocol, stop if anything feels wrong.
- 3
- rounds
- 1:00
- rest
- 8:05
- total
Done.
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Take the quizWho it's for
Anyone with a grumbling outer elbow, and anyone who wants to avoid one. Slow lowering with a light weight is the standard approach for tendon problems on that side of the arm.
Common mistakes
- Lifting with the working wrist. Help it up with the other hand. Only the lowering is done by the working side.
- Too much weight. Light, and slow. Three to four seconds down. Heavy weight here is counterproductive.
- Pushing into pain. It should feel like work, not burning. Sharp pain means less weight.
- Stopping when it feels better. Tendons take months. Keep going after the symptoms fade.
How to progress
Add a set, then add small amounts of weight. If you're using it for a sore elbow rather than prevention, daily light work usually beats twice-weekly heavier work, and a physio's opinion beats both.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Strength Stronger fingers and pulling, with weight you control.
Deload Train less, let your fingers recover, keep moving.