Ulnar deviation isometric (table)
Resisted ulnar deviation isometric with forearm supported
Goal
Complements radial vector RIM for balanced wrist co-contraction.
Motion taxonomy (reference)
Also called: RIM · ulnar deviation iso
Best for
- Hamate / ulnar column stability
- Hammering tasks
Default dose
5 reps • 2 sets • 8s hold • 3×/week
Equipment
Table
Avoid when
- TFCC acute injury without clearance
- Ulnar impaction pain
Measurement targets
- Hold seconds
Setup
- Forearm pronated; wrist neutral off table edge.
Steps
- 1Block the hand from moving ulnarly with the opposite palm on the radial border.
- 2Press into ulnar deviation against the block.
- 3Relax fully.
Cues
- Keep digits long; avoid collapsing into flexion.
Common mistakes
- Rotating the forearm instead of deviating.
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
- Alternate with radial deviation iso for balance.
Regressions
- Reduce effort to 20% max.
Used in
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
TFCC acute injury without clearance
Ulnar impaction pain
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.
- Radial 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.