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