forearms·mobility

Wrist extensor eccentric

Hold a light dumbbell, palm down, forearm on table. Use the other hand to lift the wrist up. Slowly (5 sec) lower under control. The Tyler protocol — strongest evidence-based fix for tennis elbow.

Form cues

1LOWER slowly under load — that's the eccentric
2Use the OTHER hand to lift back up (no concentric load)
3Light weight — start with 0.5-1 kg

Common mistakes

Doing it concentric (lifting under load): no benefit
Going too heavy too fast — tendons hate that

Contraindications

Skip or modify this move if you have:

acute tendinitis — pain sharp at rest, joint red or hot (this is for degenerative tendinopathy only)

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