Radial deviation isometric (table)
Resisted radial deviation isometric with forearm supported
Goal
RIM in the frontal plane builds wrist stiffness for tool and keyboard loads.
Motion taxonomy (reference)
Also called: RIM · radial deviation iso
Best for
- Radial wrist stabilizers
- Return to lifting
Default dose
5 reps • 2 sets • 8s hold • 3×/week
Equipment
Table
Avoid when
- De Quervain acute flare
- First dorsal compartment synovitis
Measurement targets
- Hold time
- Pain 0–10
Setup
- Forearm pronated on a table; wrist off the edge in neutral.
- Place the other palm on the back of the working hand.
Steps
- 1Attempt radial deviation while the other hand blocks all motion.
- 2Hold steady effort below pain threshold.
- 3Relax between reps.
Cues
- No fist closure to cheat.
- Stop if thumb base aches.
Common mistakes
- Shoulder hiking to generate force.
Stop if you feel
Stop rules
- Sharp pain (≥ 4/10)
- Increasing swelling during or after
- New or worsening numbness or tingling
- Color change in fingers (pale, blue, red)
- Wound opens, drains, or feels hot
- Next morning is worse than the day before
Progressions
- Pair with controlled ulnar deviation iso on alternate days.
Regressions
- Shorter holds with wrist fully supported on towel.
Used in(2 guided demos)
Search the exercise library with this motion's clinical label for additional guided drills that may match your plan.
What to do next — not a dead end
Suggestions use body region, goal, motion type, and allowed phases — not your medical record. After surgery or a flare, follow your clinician first.
~2 min if held as written
5 reps · 2 sets · 8s hold
Table
Phases 3, 4, 5
Higher load or coordination — scale range and speed.
Avoid if this sounds like you
De Quervain acute flare
First dorsal compartment synovitis
Reread best-for context ↑Next best movements
Later phase or richer progression when you are ready.
Prerequisite / gentler lane
Same region and intent — usually earlier phase or lower risk.
Commonly paired with
Different primary goal, same region — typical mixed sessions.
Related movements
Similar mechanics, goals, or anatomy.
- Ulnar deviation isometric (table)strength · moderate risk
- Wall weight bearingstrength · moderate risk
- Thumb dynamic band pullsstrength · moderate risk
- Pronation isometric bracestrength · moderate risk
- Supination isometric bracestrength · moderate risk
- Wrist isometricsstrength
- Towel wringingstrength · moderate risk
- Towel bunchingstrength · moderate risk
Guided exercises that use this
Step-by-step sessions that embed this movement pattern.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.