An exercise bar comprising: a handle tube with a longitudinal interior bore, the handle tube having a first end and a second end; a solid metal center shaft, wherein the solid metal center shaft is fitted through the longitudinal interior bore thereby exposing a first end portion of the solid metal center shaft at the first end of the handle tube and exposing a second end portion of the solid metal center shaft at the second end of the handle tube, and wherein the solid metal center shaft longitudinally rotates independent of the handle tube; a first cylindrical handle end cap connected to the first end portion of the solid metal center shaft,, wherein the first cylindrical handle end cap has a first end face, a second end face, and a cylindrical exterior face, with a first bore hole along a central axis of the first cylindrical handle end cap between the first and second end faces of the first cylindrical handle end cap and a second bore hole orthogonal to the first bore hole of the first cylindrical handle end cap, and wherein the second bore hole of the first cylindrical handle end cap runs between the cylindrical exterior face and the central axis of the first cylindrical handle end cap; a second cylindrical handle end cap connected to the second end portion of the solid metal center shaft,, wherein the second cylindrical handle end cap has a first end face, a second end face, and a cylindrical exterior face, with a first bore hole along a central axis of the second cylindrical handle end cap between the first and second end faces of the second cylindrical handle end cap and a second bore hole orthogonal to the first bore hole of the second cylindrical handle end cap, and wherein the second bore hole of the second cylindrical handle end cap runs between the cylindrical exterior face and the central axis of the second cylindrical handle end cap; a first band arm is fitted onto the first end portion of the solid metal center shaft through attachment to the first cylindrical handle end cap by slotting the first end of the first band arm through the second bore hole of the first cylindrical handle end cap, the first band arm comprising a first end received by a first notch at the first end portion of the solid metal center shaft, and a first hook region that removably receives a first portion of an elastic band; and a second band arm is fitted onto the second end portion of the solid metal center shaft through attachment to the second cylindrical handle end cap by slotting the first end of the second band arm through the second bore hole of the second cylindrical handle end cap, the second band arm comprising a first end received by a second notch at the second end portion of the solid metal center shaft, and a second hook region that removably receives a second portion of the elastic band. a handle tube with a longitudinal interior bore, the handle tube having a first end and a second end; a solid metal center shaft, wherein the solid metal center shaft is fitted through the longitudinal interior bore thereby exposing a first end portion of the solid metal center shaft at the first end of the handle tube and exposing a second end portion of the solid metal center shaft at the second end of the handle tube, and wherein the solid metal center shaft longitudinally rotates independent of the handle tube; a first cylindrical handle end cap connected to the first end portion of the solid metal center shaft,, wherein the first cylindrical handle end cap has a first end face, a second end face, and a cylindrical exterior face, with a first bore hole along a central axis of the first cylindrical handle end cap between the first and second end faces of the first cylindrical handle end cap and a second bore hole orthogonal to the first bore hole of the first cylindrical handle end cap, and wherein the second bore hole of the first cylindrical handle end cap runs between the cylindrical exterior face and the central axis of the first cylindrical handle end cap; a second cylindrical handle end cap connected to the second end portion of the solid metal center shaft,, wherein the second cylindrical handle end cap has a first end face, a second end face, and a cylindrical exterior face, with a first bore hole along a central axis of the second cylindrical handle end cap between the first and second end faces of the second cylindrical handle end cap and a second bore hole orthogonal to the first bore hole of the second cylindrical handle end cap, and wherein the second bore hole of the second cylindrical handle end cap runs between the cylindrical exterior face and the central axis of the second cylindrical handle end cap; a first band arm is fitted onto the first end portion of the solid metal center shaft through attachment to the first cylindrical handle end cap by slotting the first end of the first band arm through the second bore hole of the first cylindrical handle end cap, the first band arm comprising a first end received by a first notch at the first end portion of the solid metal center shaft, and a first hook region that removably receives a first portion of an elastic band; and a second band arm is fitted onto the second end portion of the solid metal center shaft through attachment to the second cylindrical handle end cap by slotting the first end of the second band arm through the second bore hole of the second cylindrical handle end cap, the second band arm comprising a first end received by a second notch at the second end portion of the solid metal center shaft, and a second hook region that removably receives a second portion of the elastic band.