Instructions:
- 1Stand up straight with a kettlebell in each hand, arms fully extended, and palms facing forward.
- 2Keep the upper arms stationary, curl the weights while contracting your biceps.
- 3Continue the movement until your biceps are fully contracted and the kettlebells are at shoulder level.
- 4Hold the contracted position for a brief pause as you squeeze your biceps.
- 5Slowly lower the kettlebells back to the starting position.
Tips:
- Keep your upper body still during the exercise, and only move your arms.
- Do not use your back or shoulders to lift the weights; let your arms do all the work.
- Control the weight on the way down to maximize the muscle contraction.
- Try to squeeze your biceps at the top of each rep for optimal results.