Eccentric Wrist Flexion
Eccentric Wrist Flexion
A slow-lowering wrist curl that targets the wrist flexor tendons to build tolerance for gripping, lifting, and forearm overuse symptoms.
Muscles Targeted
Wrist flexor tendon group (forearm flexors), grip muscles, and forearm endurance.
Key Benefits
- Builds tendon tolerance with slow, controlled loading
- Easy home setup with minimal equipment
- Simple progression by weight and tempo
- Useful for wrist flexor overuse and forearm strength
Equipment Needed
Light dumbbell (or soup can/water bottle) and a table/bench for forearm support.
How to Perform Eccentric Wrist Flexion
- Rest your forearm on a table with your wrist hanging off the edge (palm up).
- Use your other hand to help lift the weight up.
- Slowly lower the weight down using the working wrist (3–10 seconds).
- Keep the movement smooth—no bouncing at the bottom.
- Repeat for reps and rest.
Programming Options
- 2–4 sets of 10–15 reps
- Lowering tempo: 3–10 seconds
- Perform 3–6 days/week depending on tolerance
Why This Variation Works
Eccentrics load tendon tissue in a controlled way to help rebuild capacity for repetitive gripping and lifting demands.
When to Use It
Forearm tendon loading programs, grip-strength building, or as a simple home-based wrist flexor strengthening option.
Frequently Asked Questions
Should I feel a burn?
Yes—muscle fatigue/burn is common. Sharp pain is a sign to reduce load or range.
How heavy should I go?
Start light enough to control a slow lowering every rep, then progress gradually.
How slow is “slow”?
Usually 3–5 seconds to start. Progress toward slower negatives as tolerated.