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Steel Mace Offset Biceps Curl

IntermediateStrengthTier T3

You stand with feet shoulder-width apart, holding a steel mace handle in both hands with its weighted head out past one hand. You bend your elbows to curl the mace up, then lower it.

Targets: Elbow
Muscles: Biceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man standing facing the camera holding a steel mace low across his thighs with both straight arms and the weighted head out past his left hand.

    Step 1 of 3

    Stand with your feet shoulder-width apart, holding the mace low in front of your thighs with the handle level.

  2. The same man with both elbows bent, holding the steel mace raised in front of his upper chest with the handle still level and the weighted head out past his left hand.

    Step 2 of 3

    Bend both elbows to curl the mace up toward your chest, keeping the handle level.

  3. A man standing facing the camera holding a steel mace low across his thighs with both straight arms and the weighted head out past his left hand.

    Step 3 of 3

    Stand with your feet shoulder-width apart, holding the mace low in front of your thighs with the handle level.

Safety Information

Use a mace light enough to keep the handle level and the spine neutral through the whole curl, because the head sitting out past one hand pulls the handle toward its heavy end. If you have an elbow, wrist, shoulder or back problem, ask a physical therapist or physician before attempting this exercise, because it loads both elbows and wrists against an uneven pull. Stand on a firm, non-slip floor with clear space around you, keep the weighted head well clear of your body, face and legs, and stop if you feel a pinch, sharp pain or lose control of the handle. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.