Eccentric Hammer Curl For De Quervain’s
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).
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.
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.