Injury prevention · Level 1
Eccentric wrist extension
Forearm supported, palm down: lower the dumbbell slowly with the wrist.
- Suggested dose
- 3 × 15 rep per side · 30s rest
- Equipment
- Dumbbells · or · Weight plate · or · Resistance band
- Works
- Forearms
- Pattern
- Forearm and wrist
How to do it
- Forearm resting on your thigh or a table, hand past the edge, palm down.
- Lift the dumbbell helping with the other hand.
- Lower it with the wrist only over 4 s.
Key points
- Mild discomfort is OK (≤3/10), pain is not
- A straight elbow makes it harder
Common mistakes
- Too much weight
- Lowering fast
Why it helps your tennis
Reference protocol for lateral epicondylalgia (tennis elbow).
Source: Complete Conditioning for Tennis, ch. 8 and 13
Related exercises
- Hammer curlElbow flexion with a neutral grip (thumbs up).
- Overhead triceps extensionWith a dumbbell overhead, bend and straighten your elbows.
- Wrist curlForearm supported, palm up: flex the wrist lifting the weight.
- Pronation and supinationHold a dumbbell by one end (or your racket) and turn the forearm from palm up to palm down.