- Sit tall holding dumbbell at your sides with palm facing forward.
- Curl the dumbbell toward your shoulder, keeping elbow tight to torso.
- Squeeze bicep, then lower slowly to full extension.
- Sit tall holding dumbbell at your sides with palm facing forward.
- Curl the dumbbell toward your shoulder, keeping elbow tight to torso.
- Squeeze bicep, then lower slowly to full extension.
- Sit tall holding dumbbell at your side with palm facing forward.
- Curl dumbbell up, then rotate palm downward at the top.
- Lower slowly with palm down, controlling the entire descent.
- Stand with feet hip-width, hinge forward until torso is nearly parallel to floor.
- Pick kettlebell from ground with straight arm, keeping back flat and core braced.
- Pull elbow straight up to ribs, then lower kettlebell fully back to floor each rep.
- Hinge at hips with back flat, holding kettlebell under shoulder.
- Pull elbow out and back at a wide angle, targeting rear delt.
- Squeeze at the top, then lower slowly to full stretch.
