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.
EPI video demonstration · Watch on YouTube
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.
Related Elbow Exercises
For additional elbow and forearm progressions, visit Elbow Exercises.
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.
More exercises in this collection
Explore other videos in Elbow Exercise. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.