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Eccentric Wrist Flexion

Also called: Golfer's elbow rehab exercise

Primary muscles: Wrist flexors (flexor carpi radialis, flexor carpi ulnaris, palmaris longus)

Joints / actions: Wrist joint (radiocarpal joint) (eccentric flexion)

Plane: sagittal

Equipment: dumbbells

What it is

With the forearm supported and palm up, slowly lowering a light weight held in the hand by controlling the wrist as it straightens.

Purpose

Builds tolerance and strength in the wrist-flexor tendons that attach at the elbow's medial epicondyle, commonly used for medial epicondylitis ('golfer's elbow') prevention and rehab.

Starting position

Rest the forearm on a table or your thigh, palm facing up, wrist hanging just off the edge, holding a light weight.

Step by step

Using the other hand, help curl the wrist upward into flexion.
Slowly lower the weight by letting the wrist straighten under control, taking several seconds.
Use the other hand again to reset to the top position and repeat.

Breathing

Breathe steadily throughout; exhale during the slow lowering phase.

Coaching cues

"Assist up, resist down, nice and slow."

Common mistakes

Lowering too quickly; using too much weight; letting the forearm shift off its support during the movement.

Easier regression

Use a lighter weight or a shorter range of motion.

Harder progression

Increase weight gradually, or slow the lowering phase further.

Alternatives

Resistance-band wrist flexion, isometric wrist-flexion hold.

Who may benefit

Anyone with medial elbow pain related to gripping/wrist-flexion tasks (golf, throwing, manual work) or looking to prevent it.

Who should modify or avoid it

Those with acute, significant elbow pain should get individualized guidance before starting a loading program.

Why this exercise works

Slow, controlled lengthening loading at the common wrist-flexor origin near the elbow's medial epicondyle builds tendon capacity in the exact tissue involved in golfer's elbow.

⚠ Safety note

Use a light load; sharp pain (versus mild working discomfort) is a stop signal to reduce load or range.

Sources

“Eccentric loading exercises for the wrist flexors are commonly used to manage and prevent medial epicondylitis (golfer's elbow).”

National Institute of Arthritis and Musculoskeletal and Skin Diseases — NIH / NIAMS · Sports Injuries

Government / official guideline · License: Public domain (U.S. government work) unless otherwise noted. · Last checked 2026-07-19