Eccentric Hammer Curl For De Quervain's
A slow-lowering hammer curl biased toward the thumb side to build tendon tolerance for De Quervain’s–type wrist/thumb pain (texting/mommy thumb).
EPI video demonstration · Watch on YouTube
Muscles Targeted
Thumb-side tendons involved in De Quervain’s (EPL/EPB area), forearm muscles, and grip control.
Key Benefits
- Builds tendon tolerance using controlled eccentric loading
- Easy setup with forearm support to reduce compensation
- Simple progression with light weights
- Great option for “texting/mommy thumb” rehab plans
Equipment Needed
Table/bench for forearm support. Optional: 1–5 lb dumbbell or light weight.
How to Perform Eccentric Hammer Curl For De Quervain’s
- Support your forearm on a table with the wrist/hand free.
- Use a neutral (hammer) grip.
- Assist the “up” portion if needed.
- Lower slowly (3–6 seconds) under control.
- Repeat for reps, then rest.
Programming Options
- 2–4 sets of 8–15 reps
- Lowering tempo: 3–6 seconds
- Perform 3–6 days/week depending on tolerance
Why This Variation Works
Eccentrics load tendon tissue in a controlled way, helping rebuild capacity for gripping, lifting, and repetitive thumb/wrist use.
When to Use It
De Quervain’s rehab programs, flare management phases, or as a tendon-loading strength builder once symptoms allow.
Related Wrist Exercises
Explore the Wrist Exercises category for wrist flexor loading and mobility work.
Frequently Asked Questions
Should this hurt?
Mild discomfort can be normal, but sharp pain means reduce load, shorten range, or stop.
How heavy should I go?
Start very light—only increase if you can control a slow lowering every rep.
How slow should the lowering be?
Aim for 3–6 seconds. Slower is fine if you can keep it smooth.
More exercises in this collection
Explore other videos in Wrist Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.