- 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.
- Stand one foot in front of the other with the wall to your right, an arms width away.
- Place your hand on the wall, fingers pointing away from you.
- Gently lean forward, keeping your hand stationary.
- Repeat with the other arm.
- Stand facing the wall, an arm's width away.
- Place your hand on the wall with your fingers pointing down.
- Lean slightly into the wall to feel the stretch in your bicep.
- Bend your arm at the elbow, raising your hand to your shoulder.
- Using your other hand, stretch the arm down to its full extent.
