Exercise Details
Body Part
Upper Arms
Equipment
Kettlebell
Target Muscle
Biceps
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How to Perform
1
Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
2
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
3
Allow the kettlebell to hang down between your legs, with your arm fully extended.
4
In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
5
As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
6
Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
7
Lower the kettlebell back down to the starting position by reversing the movement.
8
Repeat for the desired number of repetitions, then switch sides.
Secondary Muscles
forearmsshoulders
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