Instructions:
- 1Stand up straight with a kettlebell in each hand, arms fully extended, and palms facing your torso
- 2While holding the upper arm stationary, curl one kettlebell and start twisting the wrists once the dumbbell is at shoulder height
- 3Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level
- 4Hold the contracted position for a second as you squeeze the biceps
- 5Slowly bring down the dumbbell and repeat the process with the other arm
Tips:
- Keep your elbows close to your torso at all times
- Do not use your back or shoulders to lift the weights; your biceps should do all the work
- Perform the movement slowly, feeling the tension in your biceps
- Keep your shoulders stationary and only move your lower arms