- Stand up straight with a kettlebell in both hands in front of your pelvis.
- Raise the kettlebell bending your arms at the elbow until the kettlebell is level with your chest.
- Lower to the starting position and repeat.
- Stand up straight with a kettlebell in one hand with your forearm facing out.
- Raise the kettlebell, bending your arm at the elbow and keeping your forearm vertical until your palm faces the shoulder.
- Lower to the starting position and repeat.
- Stand behind a bench, with your chest leaning over the edge of the bench.
- With one arm resting on the bench, hold the kettlebell, bending the arm at the elbow.
- Lower your arm using the bench as a guide, keeping your forearm straight.
- Return to the starting position and repeat.
- Sitting on a chair with your legs apart, rest your arm against your thigh and hold the kettlebell with your arm extended towards the floor.
- Bending your arm at the elbow, lift the kettlebell until your palm faces your shoulder.
- Lower to the starting position and repeat.
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