A dynamic macebell exercise that combines alternating bicep curls with swinging movements for functional strength and coordination development.
Hold a macebell with both hands and perform alternating bicep curls while incorporating controlled swinging movements. Keep your core engaged and maintain proper form throughout the movement. Alternate between arms for balanced development.
Stand with feet shoulder-width apart, holding a macebell with both hands at arm's length in front of your body.
Return to the starting position with arms fully extended, maintaining control throughout the movement.
Keep core engaged, control the swing, alternate arms, maintain proper form
Using momentum, poor form, not alternating properly, rushing the movement
Increase weight, add pauses, try different grips, extend duration
Reduce weight, focus on form, use lighter macebell, practice technique
Ensure proper grip and control of the macebell. Stop if you feel pain in your arms or shoulders. Consult a professional if you have upper body issues.