Tyler Twist Exercise
Tyler Twist Exercise
A classic FlexBar eccentric protocol for lateral elbow tendon pain (tennis elbow) that loads the wrist extensors in a graded, repeatable way.
Muscles Targeted
Wrist extensors (especially ECRB), forearm extensor group, grip musculature.
Key Benefits
- Excellent eccentric loading for tennis elbow
- Clear progression using FlexBar resistance levels
- Builds forearm capacity for gripping and sport
- Simple to repeat consistently at home
Equipment Needed
TheraBand FlexBar (choose the resistance level you can control smoothly and progress as tolerated):
How to Perform the Tyler Twist
- Grip the FlexBar with the sore side hand in the correct start position.
- Use the other hand to twist into the loaded position.
- Slowly allow the bar to untwist using the working wrist extensors.
- Keep elbows close and wrists controlled.
- Reset and repeat for reps.
Programming Options
- 2–4 sets of 10–15 reps
- Tempo: 3–6 second unwind
- Progress by increasing bar resistance when symptoms stay calm
Why This Variation Works
The FlexBar allows controlled, repeatable eccentric loading of the extensor tendon, which is a key ingredient in rebuilding lateral elbow tolerance.
When to Use It
Use when gripping, lifting, or racquet sports irritate the outside of the elbow, or as part of a structured tendon loading plan.
Frequently Asked Questions
How do I know if the FlexBar is too heavy?
If you can’t slow the unwind or your form collapses, drop to a lighter resistance.
Is some soreness normal?
Mild soreness can be normal. Sharp pain or worsening symptoms day-to-day means reduce volume or intensity.
Can I pair this with the dumbbell eccentric?
Yes—many people use both. Keep total volume reasonable so your elbow stays calm while capacity builds.