This apparatus came from my Dad who wrestled in high school, wanted to gain more muscle. His coach gave him this idea, and then he passed it to me.
Step 1: Materials.
Narrowing it down:
1. Stick/ Dowel Rod.
2. Rope. (should be from fingertips to opposing shoulder.)
3.Weight (I just so happen to choose a Combination lock.)
Step 2: Tying the Rope.
*NOTE: The groove has to be somewhere in the middle.
Step 4: IMPORTANT!!!
Step 5: How It Works.
When you are twisting it like in the picture you should FLEX THE ENTIRE TIME!!!!!! This isn't about speed it is about technique. GO SLOW! it works way better at a slow speed.
1. Start with the weight twisted to the Stick.
2. UN-twist it so that it is "taught"
3. Keep twisting it so that it is twisted the other way to the Stick, and back down.
You Should do the exercise for 15 minutes every day.