How to do it
You need: A flexible resistance bar, such as a red or green rubber FlexBar.
Stand tall holding the bar upright in the sore hand with that wrist bent fully back. Grip the top of the bar with the other hand, palm facing you.
- Twist the bar with the top (good) hand while the sore wrist holds its bent-back position.
- Bring the bar out in front of you and straighten both arms, keeping the twist held in the bar.
- Slowly let the sore wrist untwist the bar over about four seconds until that wrist is bent forward.
- Reset your grip and repeat. The sore side only controls the slow untwisting.
Form cues
- The work for the sore arm is the slow, controlled untwist - not the twisting up.
- Take about four seconds to release each rep.
- Keep your shoulders relaxed and down, not hunched.
Common mistakes
- Letting the bar spring back quickly instead of releasing it slowly.
- Using a bar that is too stiff to control at first - start with a lighter one.
- Gripping so hard that the hand and forearm cramp.
Safety: Stop and message your physio if the elbow pain rises through the set, spreads down the forearm, or is worse the next morning.