- Lie on your back with knees in the air and soles of your feet flat on the floor.
- Hold the kettlebell in both hands directly above your chest.
- Keeping your upper arms in place, bend your elbows to slowly bring the kettlebell in front of your forehead.
- Return to the starting position and repeat.
- Stand with legs shoulder width apart.
- Hold the kettlebell in both hands behind your head.
- Straighten arms bringing kettlebell above your head.
- Return to the starting position and repeat.
- Start by lying on a decline bench with a dumbbell in each hand.
- Hold the dumbbells above your chest with your arms extended and your palms facing each other. This is the starting position.
- Slowly lower the dumbbells towards your forehead by bending your elbows. Keep your upper arms stationary and only move your forearms.
- Once the dumbbells are close to your forehead, reverse the motion by extending your elbows and returning to the starting position.
- Lay flat on a bench with two dumbbells pointed toward the ceiling.
- Break at the elbows until your forearms touch your biceps, then flex at the shoulder joint bringing your upper arms to the sides of your head.
- Bring your elbows back up until they are pointed at the ceiling, then extend your elbows.
