Exercises for the Extensor Carpi Ulnaris

Extensor Carpi Ulnaris: 30+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the extensor carpi ulnaris does

The extensor carpi ulnaris runs along the back of the forearm on the little-finger side. It pulls the wrist back and tilts it towards the little finger (ulnar deviation), and it steadies the wrist when you grip. It is one of the muscles that keeps the back of the forearm in balance with the much stronger flexors.

How to train it

Reverse wrist curls and ulnar deviation (tilting a weight held at one end towards the little finger) work it directly. Use light weights and slow reps; the wrist muscles are small.

Five to start with

  1. 1
    BeginnerDumbbell Ulnar Deviation

    Tilts the wrist towards the little finger: this muscle's own movement.

  2. 2
    BeginnerCable Reverse Wrist Curl

    Wrist extension with steady cable tension.

  3. 3
    BeginnerDumbbell Reverse Wrist Curl

    One wrist at a time, palms down. Light and slow.

  4. 4
    BeginnerSeated Barbell Reverse Wrist Curl

    Both wrists together, forearms supported on the thighs.

  5. 5
    IntermediateWrist Roller

    Rolling a weight up and down works the whole forearm.

All 30+ exercises that work the extensor carpi ulnaris