Mace Dynamic Curl
The biceps and forearms curl a steel mace by the handle, the long offset head making it a grip-heavy, demanding flexion.
Level: Beginner
Primary: Biceps
Secondary: Forearms
Movement: Isolation
Tags: Pull
Type: Strength (Weight Lifting)
Equipment: Mace
Target muscles
The biceps brachii and brachialis flex the elbow to curl the mace, but the offset head loaded at the end of the handle makes this far more taxing than a dumbbell curl of similar weight — the forearm flexors and grip work overtime to keep the handle from rotating and the long lever from twisting the wrist. The brachioradialis assists through the mid-range, and the shoulders and core stay braced to keep the upper arms pinned and the torso still as the head pulls forward.
How to perform
Setup
Hold the mace by the handle with both hands or one, gripping low so the head sits well out in front, arms hanging and elbows tucked to the sides. Stand tall with the core braced, shoulders set, and the ribs stacked over the pelvis.
Execution
Keeping the upper arms locked against your sides, curl the mace up by flexing the elbows, fighting the offset head's pull on your wrists and grip the whole way. Bring it up until the forearms are fully shortened, pause and squeeze the biceps, then lower under control back to the hang, resisting the lever rather than letting it drop. Keep the wrists neutral and strong so the long head doesn't crank them, and don't swing the torso to help the weight up.
Common mistakes
- Swinging the torso and using momentum to fling the offset head up rather than curling it.
- Letting the wrists collapse backward under the long lever instead of keeping them neutral.
- Drifting the elbows forward so the front delts take over from the biceps.
- Gripping too high on the handle, which shortens the lever and removes the grip challenge.
Progressions and regressions
Regress to a dumbbell curl or grip higher on the handle until the wrist and grip can handle the offset load. Progress by gripping lower for a longer lever, slowing the lowering phase, or curling one-handed for an even harder grip and anti-rotation demand. Adding a pause at the top builds biceps tension without more weight.
Programming notes
Use it as biceps and grip accessory work, 2-3 sets of 10-15 reps, at the end of an upper-body or pulling session. The grip cost is high, so program it after heavier rows and pulls rather than before them. It builds biceps and forearm strength while sneaking in real wrist stability from the offset head.
