Adjust your resistance with an adjustable, calibrated tension gauge that accommodates the youngest of beginners and the seasoned professional.

Turn the adjustable knob counterclock-wise until it stops, but never force it past this position. Now, turn the knob clockwise until the desired resistance is reached.

Your SideWinder™ can last any number of revolutions in either direction while maintaining the same resistance — just another way the Side-Winder™ stands apart from competitors.

As you get stronger, the SideWinder™ gets stronger, so you must pace yourself accordingly. Start with minimum tension and work up slowly to greater resistance.

A minimum of twenty repetitions for each position is recommended.

Resistance & Repetition

Progressive resistance and repetition for a few minutes each day will keep muscles and tendons in top condition, which can:

• Improve performance
• Reduce injury and fatigue
• Lead to success in your sport or rehabilitative physical therapy

Techniques and Instructions

The basic motion is a winding or squeeze-and-twist motion. You can twist with one hand or both. At the end of each workout, put your SideWinder™ in neutral by releasing the tension.

	Horizontal Grip Grasp each handle firmly. Extend arms straight out so the grips are horizontal. A simple winding, back and forth motion will increase strength from shoulders to fingers.
	Vertical Grip Holding the SideWinder™ parallel to your chest will tone the sides of the wrist, hands, forearms, and biceps. Reverse grips after each set.
	Screwdriver Grip Holding one end of the SideWinder™ at a 45° angle, apply a twisting motion using downward pressure with the other hand. Alternate hands after each set using both clockwise and counterclockwise motions.
	Behind-the-Back Grip Keeping the arms behind the back and as straight as possible, apply a winding motion. This exercise concentrates on the triceps and forearms.

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