Tyler Twist

How to perform the Tyler Twist

1. Hold a flexible rubber bar vertically, gripping the lower end with the injured arm and the upper end with the other hand.
2. Use the healthy hand to wring the bar into a twist while the injured wrist holds its extended position without assisting.
3. Bring both arms out in front of you with the elbows straight, so the twisted bar finishes horizontal at chest height.
4. Untwist the bar over roughly four seconds by letting the injured wrist give way under control while the healthy hand resists the unwinding.
5. Reset the twist with the healthy hand before every rep and continue for the prescribed 10 to 15 repetitions.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Unwinding the bar in under a second, which skips the slow release the protocol is built around.
• •Setting the twist with the injured wrist rather than wringing the bar with the healthy hand each rep.
• •Bending the elbows so the shoulders absorb resistance the forearm is supposed to take.
• •Starting on a bar stiff enough that form breaks down before the prescribed reps are finished.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Wrist Curl

Forearms · Dumbbell

Wrist Extension

Forearms · Dumbbell

Barbell Wrist Curl

Forearms · Barbell

Dead Hang

Forearms · Bodyweight

Towel Hang

Forearms · Bodyweight