1. Stand with your feet shoulder-width apart and your knees slightly bent for stability. Engage your core to keep the spine neutral.
2. Hold a kettlebell securely by its handle with both hands, palms facing upward. Raise the kettlebell directly overhead, fully extending your arms. This is your starting position.
3. Inhale as you bend your elbows, lowering the kettlebell behind your head. Be sure to keep your upper arms stationary, moving only your forearms.
4. Lower the kettlebell until your forearms move beyond a 90-degree angle. Avoid flaring your elbows outward—keep them close to your head.
5. Exhale and straighten your arms, lifting the kettlebell back to the starting position. Keep your core tight throughout the movement to avoid arching your back.
6. Perform the desired number of repetitions, maintaining good form. Your triceps should be doing the majority of the work.
Be sure to select a weight that allows you to perform the exercise with proper form. Progress gradually to avoid overloading your muscles and potentially causing injury.
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