Reverse Tyler Twist Exercise
Reverse Tyler Twist Exercise
A FlexBar eccentric progression that targets the wrist flexor–pronator group—commonly used for medial elbow tendon pain (golfer’s elbow) and forearm resilience.
Muscles Targeted
Wrist flexors, pronator teres, flexor–pronator mass, grip musculature.
Key Benefits
- Direct eccentric loading for the medial elbow side
- Builds forearm capacity for gripping and lifting
- Clear progression using different FlexBar resistances
- Excellent add-on for golfer’s elbow programming
Equipment Needed
TheraBand FlexBar (start lighter, progress as tolerated):
How to Perform Reverse Tyler Twist
- Grip the FlexBar with the sore side hand in the correct start position.
- Use the other hand to help twist the bar into the loaded position.
- Slowly allow the bar to untwist using the working forearm.
- Keep elbows close to the body and wrists controlled.
- Reset and repeat for reps.
Programming Options
- 2–4 sets of 10–15 reps
- Tempo: 3–6 second unwind
- 3–6 days/week depending on tolerance
Why This Variation Works
FlexBar eccentrics allow heavy tendon loading with excellent control, which is ideal when you’re rebuilding medial elbow tolerance.
When to Use It
Use when gripping, lifting, or racquet/club sports irritate the inside of the elbow, or as a forearm resilience progression.
Frequently Asked Questions
Which FlexBar color should I start with?
Start with a lighter bar you can control smoothly. If you can’t slow the unwind, it’s too heavy.
How slow should the unwind be?
Aim for 3–6 seconds of controlled motion. Slower is fine if you can keep form solid.
Can I do this if it’s very irritable?
Use a lighter bar, smaller range, and fewer reps. If sharp pain persists, pause and reassess your loading plan.