The Steel Mace Ballistic Curl is an extremely useful exercise that combines the arm strength gained by standard curls with the functional benefits of ballistic training. Rather than simply seeking to isolate your bicep, the Ballistic Curl is an explosive movement combined with a hand to hand transfer, requiring additional grip/forearm strength and hand-eye coordination. The “transfer” is an essential component of the exercise, and perfecting it using the tips in the infographic above will help you do that.

Click Here to see the Ballistic Curl exercise demonstration video.

Other Exercise Info

Tip Writer: Mark de Grasse
Exercise Demonstrator: Jenni Gonzalez