Skip to main content
exercises
(Image credit: Unknown)

In This Series

Double handed transverse arm cast, step 1

(Image credit: Unknown)

Sets 2  reps 15 each side

  • Hold the club vertically with your elbows bent at 90˚ and tucked into your side.

Double handed transverse arm cast, step 2

exercises

(Image credit: Unknown)
  • Holding the club in both hands, send it over one shoulder and down your back.

Double handed transverse arm cast, step 3

exercises

(Image credit: Unknown)
  • Move the club across your back.

Double handed transverse arm cast, step 4

exercises

(Image credit: Unknown)
  • Draw it forwards and back to the starting position.

Frontal arm cast, step 1

exercises

(Image credit: Unknown)

Sets 2  reps 15 each side

  • Hold the club vertically with your elbows bent at 90˚ and tucked into your side.
  • Send it over one shoulder.

Frontal arm cast, step 2

exercises

(Image credit: unknown)
  • Extend your arm out to the side until the club is vertical.

Flag press, step 1

exercises

(Image credit: Unknown)

Sets 2  reps 15 each side

  • Hold the club vertically with your elbow bent at 90˚ and tucked into your side.

Flag press, step 2

exercises

(Image credit: Unknown)
  • Press the club out in front of you until your arm is horizontal.

Jon Lipsey worked for Men’s Fitness UK, which predated, and then shared a website with, Coach. Jon was deputy editor and editor from 2007 to 2013. He returned as editor-in-chief from 2016 to 2019. He also co-founded IronLife Media (opens in new tab) and the New Body Plan (opens in new tab)