1. Lay flat on a bench with your feet planted firmly on the ground. Ensure your back is straight and your core is engaged.
2. Grip the kettlebell by the handle with both hands, ensuring your thumbs are wrapped around it securely.
3. Begin by holding the kettlebell directly above your chest with your arms fully extended. This is the starting position.
4. While keeping your upper arms stationary and perpendicular to the floor, slowly lower the kettlebell towards your forehead by bending your elbows. The movement should occur solely in the forearms.
5. Lower the kettlebell until it is above your head at a comfortable distance, without touching your forehead or the bench.
6. Pause briefly with the kettlebell in the lowered position, then extend your elbows to raise the kettlebell back to the starting position.
7. Repeat the movement for the desired number of repetitions, maintaining control and proper form throughout the set.
Safety Tip: Perform the movement with control to avoid the kettlebell from accidentally falling towards your face. Start with a lighter weight to perfect the technique before progressing to heavier kettlebells.
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