a frame having a housing and an elbow cradle attached at opposing ends of said frame a cylinder rotatably mounted within the housing, the cylinder having a substantially solid outer surface and a grip inside said cylinder;

the grip and the elbow cradle being in linear relation to each other to allow a user to rest their elbow in the elbow cradle and hold the grip in a hand;

the cylinder being adapted to move in a given direction a given distance from a first position to a second position when the user presses on the grip with the hand and to move in the opposite direction back to the first position when the user is no longer pressing on the grip;

the first position the hand being in either a substantially palm up or a substantially palm down position, the second position being the opposite position;

the cylinder having a resistance to rotation within said housing through substantially all of the given distance when moving the first direction, said resistance to rotation increasing substantially continuously during the movement to the second position;

said resistance to rotation functioning to move the cylinder back to the first position when the user is no longer pressing on the grip;

the resistance to rotation being in the given direction such that the bicep of the user is exercised when the user presses the grip and rotates the cylinder from the first position to the second position.