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Exercises / Forearm & wrist

3D athlete for the eccentric wrist extension ("tyler twist")

Eccentric wrist extension ("Tyler twist")

  • Tendon loading
  • Forearm & wrist
  • Flexible rubber bar (e.g. FlexBar)

The uninvolved hand twists a rubber bar; the involved wrist slowly releases it into flexion, loading the wrist extensors eccentrically.

Also called Tyler twist, FlexBar eccentric, eccentric wrist extensor exercise.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

The trial used 3 × 15 daily, each repetition about 4 seconds, 30 s rest between sets; progress bar stiffness when easy.

Start: Standing or sitting, arms in front

Steps

  1. Hold the bar vertically in the involved hand with the wrist fully extended.
  2. Grasp the top of the bar with the other hand and twist it so the involved wrist stays extended.
  3. Bring both arms out in front with elbows straight.
  4. Slowly allow the involved wrist to flex, untwisting the bar over about 4 seconds.

Cues

  • Slow release
  • Mild pain allowed if it settles by the next day

Common mistakes

  • Letting the bar spring back
  • Bending the elbow

Used for

Evidence (2)
References (2)
  1. Tyler TF, Thomas GC, Nicholas SJ, McHugh MP. J Shoulder Elbow Surg. 2010;19(6):917-922. Addition of isolated wrist extensor eccentric exercise to standard treatment for chronic lateral epicondylosis: a prospective randomized trial
  2. Coombes BK, Bisset L, Vicenzino B. J Orthop Sports Phys Ther. 2015;45(11):938-949. Management of lateral elbow tendinopathy: one size does not fit all