Abstract: The present invention is directed to a portable personal training and exercise device with a cable and pulley mechanism which also is a mobile personal training and exercise device having an ergonomic plastic external housing that with the use of straps fits in the hand as well as against different parts of the body. The present invention has a cable and pulley mechanism inside a housing which has a pulley rotatably mounted on a shaft that spins in only one direction. The pulley spins in both directions so that it is spring biased for rewinding a cord onto the pulley. Next to the pulley is a brake wheel or brake bushing that is attached to the shaft. The brake wheel or brake bushing and a pulley spinning on a single shaft inserts into a sealed ball bearing on both ends. A spring is connected to the bottom of the pulley. In the center of the pulley is a combination ball bearing/one-way clutch that turns the shaft only in one direction. The shaft is attached to the brake wheel or brake bushing.