Offset Bicep Curl (Steel Mace)

A bicep curl performed with a steel mace held vertically, where the offset load increases core demand while targeting the biceps.

Instructions

1. Stand upright with feet shoulder-width apart, holding a steel mace vertically with both hands near the lower portion of the handle.
2. Keeping your elbows tucked to your sides and your upper arms stationary, curl the mace upward by flexing your biceps.
3. Raise the mace until your forearms nearly touch your biceps, maintaining control throughout the movement.
4. Lower the mace in a controlled manner back to the starting position.
5. Repeat for the desired number of repetitions.

Tips

• The asymmetric weight distribution requires significant core bracing to prevent rotation.
• Keep your elbows positioned close to your body throughout the movement.
• Avoid swinging or using momentum to lift the mace.
• Start with a lighter mace to develop proper stability and control.
• This variation increases the difficulty compared to traditional dumbbell curls.