Warm-up your shoulders and arms thoroughly before using the Power Twister by jogging or jumping rope for five minutes and then performing 20 reps of both arm circles and bear hugs. Complete three sets of each Power Twister exercise. The number of reps you should do in each set depends on your current strength level and the degree of resistance provided by your particular Power Twister. The resistance on Power Twisters vary but are fixed and cannot be adjusted. Continue performing reps until you reach fatigue.
Grip the handles of the Power Twister using an overhand grip to prepare for the overhand bend exercise. With your elbows bent to 90 degrees, lift your arms out to your sides until they’re level with your shoulders so that the bar is held out just in front of your shoulders. Your palms should face the floor. Exhale and bend the bar to create an upside-down “U” shape by lowering your hands and squeezing them together. Your hands should meet in front of your waist. Inhale and slowly control your hands back out until the bar is straight again and then repeat.
Grasp the handles of the Power Twister with an underhand grip for the underhand bend exercise. Hold the bar in front of your waist, with your arms down by your side and elbows bent to 90 degrees. Your palms should face the ceiling. Exhale and bend the bar by lifting your hands and squeezing them together in front of your chest. The bar should bend to create a “U” shape. Inhale and release tension to control the bar back to straight and then repeat.
Grip the Power Twister handles with an overhand grip for the overhead bend exercise. Hold the bar over your head with your arms completely straight. Your hands should face forward. Exhale and bend the bar by bring your hands forward and squeezing them together. Control the bar back to its starting position and repeat.
Incorporate the power twister exercise at the end of your upper-body or chest workouts so that your chest and arms aren’t fatigued when performing other exercises.