Abstract: An exercise system has an elongate rigid housing, and an elongate extension arm mounted via a pivot to a bottom end of the elongate rigid housing. A first pulley system is rotatably mounted to a fixed position of the elongate rigid housing. An adjustable mounting mechanism is mounted on the elongate rigid housing. A second pulley system is rotatably mounted on the adjustable mounting mechanism so that the second pulley system can be moved relative to the first pulley system, thereby adjusting the distance between the first pulley system and the second pulley system. An elastic cord extends back and forth between the first and second pulley systems, around the arm pulley of the elongate extension arm, and to a free end that may be used for performing exercises.