Abstract: An upper extremity training and rehabilitation device includes a base having a distal end and a proximal end, an opening at the proximal end adapted for insertion of an exerciser's hand, and at least one notch formed at at least one of the distal end or the proximal end, as well as a handle disposed within the opening of the base. The device can be used with or without a flexible member attached to the device, the flexible member being used to apply tensile force to the device during exercise. The device can include additional weights that can be attached to the device for various exercises. The handle of the device can also be adjusted to vary the moment arm applied during exercise. The point of attachment of the flexible member and the handle position relative the base can be varied in order to vary the moment arm applied during exercises. A method for upper extremity rehabilitation and training utilizes a base having an opening with a handle disposed therein for grasping by an exerciser.