{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"Reverse Bicep Curls","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/4491d7b81718eac5cd/d9337b06b8618abb' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'\u003e\u003c/iframe\u003e","width":630,"height":354,"duration":15.041,"description":"Reverse Curls Instructions\n\nStart Position:\nStand 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.\n\nCore Engagement:\nBrace your core and keep your shoulders relaxed and down. Ensure your spine is neutral, avoiding any rounding of the upper back.\n\nCurl Phase:\nSlowly 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.\n\nLowering Phase:\nGradually lower the mace back to the starting position with your arms fully extended. Control the descent to avoid any swinging or jerking.\n\nRepetitions:\nPerform the desired number of repetitions, ensuring each curl is smooth and controlled. Keep proper form throughout the exercise, avoiding any unnecessary movement or momentum.\n\nMuscle Groups \u0026amp; Rating:\nTargeted Muscle Groups: Biceps (Brachialis and Brachioradialis), Forearms\nDifficulty Rating: Intermediate","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/4491d7b81718eac5cd/d9337b06b8618abb/0/w_1280/poster.jpg?v=1750805879","thumbnail_width":1280,"thumbnail_height":720,"video_id":"4491d7b81718eac5cd"}