Even Press
Uneven Press
Dynamic Curls
Alternating Dynamic Curls
Arrow Press
High Cross Press
Front Raise
Warrior Press
Vertical Front Press
Tricep Extensions
Pull Overs
Side Pull Overs
Reverse Bicep Curls
One Handed Front Press
One Handed Side Press
Modified Horizontal Middle Transition (Slow Tempo)
Horizontal Middle Transition
Horizontal Middle Press
SMW Video Library - Upper Body
Reverse Bicep Curls
Reverse Curls Instructions
Start Position:
Stand with your feet hip-width apart and hold the steel mace with both hands. Position your hands so that your palms are facing down, gripping the mace with an over/over hand placement. Let the mace hang down in front of you with your arms fully extended and your elbows close to your sides. Maintain a strong, upright posture with your core engaged.
Core Engagement:
Brace your core and keep your shoulders relaxed and down. Ensure your spine is neutral, avoiding any rounding of the upper back.
Curl Phase:
Slowly curl the mace up toward your shoulders by bending your elbows. Keep your upper arms stationary and close to your body. Focus on engaging your forearms and biceps to lift the mace, maintaining control throughout the movement.
Lowering Phase:
Gradually lower the mace back to the starting position with your arms fully extended. Control the descent to avoid any swinging or jerking.
Repetitions:
Perform the desired number of repetitions, ensuring each curl is smooth and controlled. Keep proper form throughout the exercise, avoiding any unnecessary movement or momentum.
Muscle Groups & Rating:
Targeted Muscle Groups: Biceps (Brachialis and Brachioradialis), Forearms
Difficulty Rating: Intermediate
Start Position:
Stand with your feet hip-width apart and hold the steel mace with both hands. Position your hands so that your palms are facing down, gripping the mace with an over/over hand placement. Let the mace hang down in front of you with your arms fully extended and your elbows close to your sides. Maintain a strong, upright posture with your core engaged.
Core Engagement:
Brace your core and keep your shoulders relaxed and down. Ensure your spine is neutral, avoiding any rounding of the upper back.
Curl Phase:
Slowly curl the mace up toward your shoulders by bending your elbows. Keep your upper arms stationary and close to your body. Focus on engaging your forearms and biceps to lift the mace, maintaining control throughout the movement.
Lowering Phase:
Gradually lower the mace back to the starting position with your arms fully extended. Control the descent to avoid any swinging or jerking.
Repetitions:
Perform the desired number of repetitions, ensuring each curl is smooth and controlled. Keep proper form throughout the exercise, avoiding any unnecessary movement or momentum.
Muscle Groups & Rating:
Targeted Muscle Groups: Biceps (Brachialis and Brachioradialis), Forearms
Difficulty Rating: Intermediate