Instructions:
- 1Seat yourself good on an incline bench, with a kettlebell in each hand, arms fully extended, and palms facing each other.
- 2While keeping your upper arm stationary, curl the kettlebells while contracting your biceps as you breathe out. Only the forearms should move.
- 3Continue the movement until your biceps are fully contracted and the kettlebells are at shoulder level. Hold the contracted position for a brief moment.
- 4Slowly begin to bring the kettlebells back to original position as your breathe in.
- 5Repeat the movement for the desired amount of repetitions.
Tips:
- Don't use your back or shoulders to lift the weights; your hands should do the work.
- Make sure you're moving at a controlled speed - going too fast could put undue stress on your shoulder joints.
- For maximum muscle engagement and stability, keep your elbow close to your body during the movement.
- Always make sure to warm up your muscles before increasing the weight size of the kettlebell.