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
- Injury risk
- Low
- Intervals
- 3 rounds, 1:00 rest
- 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.
Who 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.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.