#Ulnar Deviasyon

📈🔥Grow your forearms using dumbbells only. Control the wrists, feel every rep. 🔥 Train smarter and build stronger arms with @the_brothers_gym007 💪🔥The Best Exercises for Bigger Forearms ➰ Reverse Grip Curls Targets the brachioradialis and upper forearm, helping build thickness and visible arm separation. Use controlled reps and avoid swinging the weight. ➰ Wrist Curls Directly isolates the forearm flexors, building size and grip strength. Focus on a slow stretch at the bottom and a strong squeeze at the top. ➰ Reverse Wrist Curls Emphasizes the forearm extensors for balanced development and healthier elbows. Keep movements short and controlled. ➰ DB Radial & Ulnar Deviation Strengthens wrist stability and trains often-neglected forearm muscles. Use light weight and strict form. ➰ Wrist Rotations Improves endurance, coordination, and overall forearm control. My suggestion: 3–4 sets • 12–20 reps • 2–3 sessions per week 💡 Key tip: Forearms grow best with consistency, volume, and control — not heavy weight. Train smart, stay consistent, and let your forearms finally match your arms. 💪 Best Forearms workout for grow 📈 your arms and strong. ✅ Do THESE To Build BIGGER Forearms To target the inner forearms, do dumbbell wrist curls with a supinated grip (palms up). For the outer forearms, use a pronated grip (palms down) and perform wrist extensions. To emphasize the brachioradialis, try concentration hammer curls with a neutral grip. For the radial forearm muscles, grip one end of a dumbbell with both hands and perform radial deviations. To hit the ulnar muscles, hold the dumbbell closer to the thumb side and do ulnar deviations. Size & Shred Training program #forearms #forearmsworkout #forearmtraining #armday #explorar

Tennis elbow and golfers elbow aren’t “old injuries” or something you just need to rest forever. They’re tendon load problems. And tendons don’t heal from rest… they heal from the right kind of stress. • The research is clear: blood flow at high volume, low resistance, isometrics and eccentric work improve tendon structure, strength, and pain tolerance. That’s where the rice bucket comes in. Simple. Cheap. Brutally effective. And most importantly… low resistance so blood flow becomes the key outcome! • A rice bucket trains the forearms through every angle and plane… flexion, extension, rotation, deviation, and grip/squeeze. It’s exactly what most rehab misses and exactly what elbows need to get resilient again. • Rice bucket protocol (do as often as you can tolerate): • Wrist flexion & extension • Radial & ulnar deviation • Pronation & supination (rotation) • Finger open/close • Squeeze, pinch, and twist the rice • 👉 Aim for ~30 reps per movement, controlled tempo. Some discomfort is fine. Sharp pain isn’t. Build capacity, not ego. • This is how you bulletproof your elbows so you can actually train hard again… kettlebells, pull-ups, presses, swings, the lot. • If you want to train from home, protect your joints, and still get jacked and shredded in under 30 minutes, comment FLOW below and I’ll send you my top 30 kettlebell flows 💪

Outfit from @dfyne.official. Use code DELTA for 10% off. Link in bio. Size & Shred Training program 👉🏻 deltabolic.com ✅ Do THESE to Build BIGER Forearms! • Wrist Curls (Supinated Grip) → Targets the inner forearms (wrist flexors) • Wrist Extensions (Pronated Grip) → Targets the outer forearms (wrist extensors) • Concentration Curls (Semi-Pronated / Neutral Grip) → Emphasizes the brachioradialis • Disc-Grip Dumbbell Radial Deviation → Targets the radial-side forearm muscles • Shift-Grip Dumbbell Ulnar Deviation → Targets the ulnar-side forearm muscles #forearmworkout

Pitchers Love This Exercise 👇 Your Flexor Carpi Ulnaris (FCU) is a forearm muscle that runs right along your UCL and acts like a natural brace every throw A strong FCU helps to shield the ligament by doing a similar job of compressing and protecting the inside of the elbow. That’s why it’s a good idea to add isometric holds to your routine Isometrics enable us to take the slack out of the muscle and be more specific at directing force to the tendon There are TONS of way to achieve this, but this specific example is a creative setup where you can let it eat! If you want to get even more specific with this exercise, first curl you wrist into flexion, THEN perform the Ulnar Deviation *A fatigued muscle acts like a weak muscles, so don’t blow it out the day before you pitch

Asking for a friend aka me🥲 I can’t put my wrist into ulnar deviation without the tendon subluxing🙃 There was no MOI, just being postpartum. Thoughts??

Radial and Ulnar deviation wrist training with my Rolling TopCurl.• #wriststrengthening #gripstrengthtraining #wristtraining #gripstrength @armassassinstrengthshop Rolling TopCurl

Stronger forearms = stronger EVERYTHING. Don’t skip the engines that power your grip Breakdown of the movements ⤵️ 📌 WRIST FLEXION (Flex the wrist / palm moves toward Forearm) 📌 WRIST EXTENSION (Extend the wrist / back of hand moves toward forearm) 📌 FOREARM PRONATION (Rotate palm down) 📌 FOREARM SUPINATION (Rotate palm up) 📌 FINGER FLEXOR TENDONS & PULLEYS 📌 ULNAR DEVIATION (Move wrist toward pinky) 📌 RADIAL DEVIATION (Move wrist toward thumb) Hope this helps! #fitness #exercise #strength #gripstrength #calisthenics #strengthtraining

Forearms sirf wrist curls se nahi bante. Radial aur ulnar deviation jaise small movements se forearms ki depth aur thickness develop hoti hai. Dumbbell ho ya cable, angle sahi rakho aur slow control ke saath movement karo for better forearm growth 💪🔥 #ForearmWorkout #RadialDeviation #UlnarDeviation #GripStrength

Early Wrist Injury Rehab 🤕 No joke, I thought I may have broken my wrist playing basketball 😬 I’m going to share what happened and a bit of an issue I have with how some people play city league basketball… But that’s not a soap box for this caption. No joke, wrist injuries are one of those tha you don’t realize just how debilitating they can be. I could hardly pick things up, carry heavy-ish things, or even put my hand on the ground to get down to the floor. Luckily, I don’t think it’s broken based on the first couple days of recovery, but something in there is definitely angry. This initial rehab flow I’ve been doing is focused on (as comfortably as possible) restoring mobility and starting to lightly activate the muscles in the wrist and hand for support and blood flow. 1️⃣ Active Wrist and Finger extension: x5 -To test the difference and start to get those muscles working and warmed up 2️⃣ Distraction/Traction on wrist joint: x5-10 squeezes -To calm down the muscles and pain a bit 3️⃣ Distraction with movement: 30-60 seconds 4️⃣ Active Pronation & Supination: x10 5️⃣ Active Radial & Ulnar Deviation: x10 6️⃣ 7️⃣ Active Flexion & Extension: x10 8️⃣ Passive Extension & Flexion (minimal pressure): hold to comfort 9️⃣ Flexion & Extension Press Ups (minimal pressure): x5 each 🔟 Retest and Compare 🙌 Remember each wrist injury and body is individual so all of these might not be appropriate where you’re at! I’m just wanting to get whatever early mobility and activation I can! Leave me any thoughts and comments! 👇

Tennis elbow and golfers elbow aren’t “old injuries” or something you just need to rest forever. They’re tendon load problems. And tendons don’t heal from rest… they heal from the right kind of stress. • The research is clear: blood flow at high volume, low resistance, isometrics and eccentric work improve tendon structure, strength, and pain tolerance. That’s where the rice bucket comes in. Simple. Cheap. Brutally effective. And most importantly… low resistance so blood flow becomes the key outcome! • A rice bucket trains the forearms through every angle and plane… flexion, extension, rotation, deviation, and grip/squeeze. It’s exactly what most rehab misses and exactly what elbows need to get resilient again. • Rice bucket protocol (do as often as you can tolerate): • Wrist flexion & extension • Radial & ulnar deviation • Pronation & supination (rotation) • Finger open/close • Squeeze, pinch, and twist the rice • 👉 Aim for ~30 reps per movement, controlled tempo. Some discomfort is fine. Sharp pain isn’t. Build capacity, not ego. • This is how you bulletproof your elbows so you can actually train hard again… kettlebells, pull-ups, presses, swings, the lot. • If you want to train from home, protect your joints, and still get jacked and shredded in under 30 minutes, comment FLOW below and I’ll send you my top 30 kettlebell flows 💪

❌Ulnar Deviation✅ Radial Deviation 🔥 ❌Ulnar Deviation is when the wrist is pointing the ball to the arm side. This restricts pronation which hurts spin. ✅ Radial Deviation is when the wrist is pointing glove side and supports pronation and spin. 🔗Signup NOW for exercises to train this www.TopVelocity.net/patreon

The percentage contribution for ulnar deviation is calculated by dividing an individual muscle’s torque by the sum of all muscles involved. According to the Holzbaur et al. (2005) model, we determine raw force through PCSA (the total area of muscle fibers), which is 2.1 cm^2 for the ECU and a beefier 2.9 cm^2 for the FCU. However, leverage makes a difference. The moment arm is a measure of mechanical advantage measured by tracking how far a tendon moves during rotation (Garland et al. (2018). Because the ECU has a much larger leverage of 23.7 mm compared to the FCU’s 11.7 mm, its calculated torque (49.77) outweighs the FCU’s (33.93), resulting in the ECU providing 59.5% of the total force despite being the smaller muscle. #armwrestling