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
Dynamic Curls
Dynamic Curls Instructions
Start Position: Stand with your feet hip-width apart, maintaining proper posture throughout your body, and hold the steel mace in a high cross body placement.
Core Engagement: Brace your core, keeping your spine neutral. Your shoulders should be down and back, avoiding any rounding of the upper back.
Lowering Phase: Begin to slowly move through a high cross body placement to a low cross body placement.
Rising Phase: Now slowly rise and curl the mace back up to the starting high cross body placement.
Repetitions: Complete the desired number of reps on one side, then switch side and repeat on the other side.
Muscle Groups & Rating:
Targeted Muscle Groups: Biceps, Forearms, Core (for stabilization)
Difficulty Rating: Intermediate
Start Position: Stand with your feet hip-width apart, maintaining proper posture throughout your body, and hold the steel mace in a high cross body placement.
Core Engagement: Brace your core, keeping your spine neutral. Your shoulders should be down and back, avoiding any rounding of the upper back.
Lowering Phase: Begin to slowly move through a high cross body placement to a low cross body placement.
Rising Phase: Now slowly rise and curl the mace back up to the starting high cross body placement.
Repetitions: Complete the desired number of reps on one side, then switch side and repeat on the other side.
Muscle Groups & Rating:
Targeted Muscle Groups: Biceps, Forearms, Core (for stabilization)
Difficulty Rating: Intermediate