video 1.0 SproutVideo SproutVideo https://sproutvideo.com <iframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/ac91d7b81718e5c225/40514d2c087d81d5' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'></iframe> 630 354 14.375 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 &amp; Rating: Targeted Muscle Groups: Biceps, Forearms, Core (for stabilization) Difficulty Rating: Intermediate https://cdn-thumbnails.sproutvideo.com/ac91d7b81718e5c225/40514d2c087d81d5/0/w_1280/poster.jpg?v=1750805879 1280 720 ac91d7b81718e5c225