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Exercise handout — move better, feel better.
FlexBar Tyler Twist
The Tyler Twist using a FlexBar is an evidence-based exercise for tennis elbow. Twist the bar with both hands, then extend wrist to untwist.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
No equipment needed
Dosage
3
Sets
15
Reps / Time
60 sec
Rest
3-5 sec eccentric
Tempo
Step-by-Step Guide
Set up
- Hold FlexBar vertically in front of you
- Affected arm on top, wrist extended
- Other hand grips bar below
Step 1 of 5
Bottom hand twists the bar to load it
Step 2 of 5
Extend both arms straight out
Step 3 of 5
Keeping bottom wrist still, slowly extend top wrist
Step 4 of 5
This untwists the bar slowly
Step 5 of 5
Take 3-5 seconds to untwist
Breathing
- Exhale during the untwist
- Stay relaxed
Form Cues
- Load bar with twist from bottom hand
- Top wrist controls the eccentric
- 3-5 seconds to untwist
- Reset and repeat
Common Mistakes to Avoid
- Untwisting too fast
- Not loading bar enough
- Wrong hand on top
- Bending elbows during exercise
Safety Information
Evidence-based for tennis elbow. Some discomfort acceptable. Get proper FlexBar sizing.
Progressions
Use heavier (harder) FlexBar color
Regressions
Use lighter (easier) FlexBar color
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.