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  • Vitruvian Hammer Curl

    Hold a neutral grip.
    Flex your elbows until your forearms touch your biceps.
    Extend your elbows fully to finish each rep.

  • Kettlebell Single Arm Reverse Curl

    Stand with feet hip-width apart.
    Hold a kettlebell with palms facing down.
    Lift kettlebell toward shoulders, squeezing biceps, then lower with control.

  • Kettlebell Alternating Row

    Stand with feet shoulder-width apart, kettlebell in one hand.
    Bend at hips, row kettlebell to chest.
    Alternate hands for each row.

  • Crosslateral Core Stabilisation Unilateral Load Kettlebell

    Begin by standing with your feet hip-width apart and holding a kettlebell at one side of your body, with your palms facing your thighs.
    Hing forward with a flat back and lift the kettlebell.
    Hold the kettlebell at your side and make sure to not lean to one side.
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