Place your pulley close to the groung (or at benck level if you use a bench). Sit on the floor (bench) whilst making sure that your legs are semi-bent.

Pull the handle towrds you making sure that you keep your torso straight thourhout the movement - no slouching. Bring your elbow as far back as possible.

Will help:

Biceps injury

SLAp tear rehab

Elbow rehab

Wrist rehab

Shoulder rehab

Shoulder impingement

Standing facing the pulley with the handle at hip height and your elbow slightly bent.

Bring the pulley handle up towards the shoulder whilst bending the elbow.

Return to the starting position in a slow and controlled manner.

Repeat as prescribed.

Repeat on opposite side.

Will Help:

Tennis elbow

Golfer’s elbow

Elbow surgery

Elbow fracture

Bicep injury

Standing facing the pulley at arm lengths with your elbow bent at 90 degrees, bring the handle down straightening the arm and stopping just past the hip.

Return to the starting position in a slow and controlled manner.

Repeat as prescribed.

Repeat on opposite side.

Will Help:

Tennis Elbow

Golfer’s elbow

Elbow surgery

Elbow fracture

In standing or sitting, hold your twist bar in a horizontal position in front of you.

Twist the bar downward whilst keeping your elbows straight.

Will Help:

Tennis Elbow

Golfer’s elbow

Elbow surgery

Elbow fracture

Hand/fingers surgery

Hand/fingers fracture

Tendinopathy

Rotator cuff injuries

Post-op shoulder rehab

In standing or sitting, hold your twist bar in a horizontal position in front of you with an under grip hold.

Twist the bar upward whilst keeping your elbows straight.

Will Help:

Tennis Elbow

Golfer’s elbow

Elbow surgery

Elbow fracture

Hand/fingers surgery

Hand/fingers fracture

Tendinopathy

Rotator cuff injuries

Post-op shoulder rehab

In standing or sitting, hold your twist bar in a vertical position in front of you.

Twist the bar whilst keeping your elbows straight.

Change the twisting hand after 10 repetitions.

Will Help:

Tennis Elbow

Golfer’s elbow

Elbow surgery

Elbow fracture

Hand/fingers surgery

Hand/fingers fracture

Tendinopathy

Rotator cuff injuries

Post-op shoulder rehab

In standing or sitting, hold your twist bar in a horizontal position in front of you.

Twist the bar whilst keeping your elbows straight.

Change the twisting hand after 10 repetitions.

Will Help:

Tennis Elbow

Golfer’s elbow

Elbow surgery

Elbow fracture

Hand/fingers surgery

Hand/fingers fracture

Tendinopathy

Rotator cuff injuries

Post-op shoulder rehab