Lying Overhead Triceps Extension
Knees up, feet flat, lie on the floor. Grab the bell by the horns behind your head. This is the start. Slowly extend your arms until the bell is over your chest without shifting your elbows.
Half-Kneeling Concentration Curl
Half-kneel with your left knee on the ground and your right foot a foot in front of you. Put a kettlebell inside your right foot. Rest your right elbow on your knee and grip the kettlebell handle.
Half-Kneeling Overhead Press
Half-kneel with your left knee on the ground and your right foot a foot in front of you. Kettlebell rack at right shoulder, elbow close to torso. Keep your biceps in line with your ear and slowly push the kettlebell over your head.
Flexed Hold Farmers Carry
Standing erect, hold the kettlebell at one shoulder with your elbow bent 90 degrees and upper arm parallel to the floor. Exercise your biceps by walking back and forth for 20 seconds.
Triceps Kickback
Stand staggered, right foot a few steps ahead of left. Keep your back flat and lean forward. Support your right thigh with your right hand. Keep your left arm close to your body and bend your elbow to 90 degrees. This is the start.
Seated Overhead Press
Sit with your legs in a V on the floor. Stand tall and gaze forward. Draw your navel to your spine. Rack the kettlebell at your shoulder with your elbow close to your torso.
Cross-Body Cup Hold Biceps Curl
Stand tall with feet beneath shoulders and arms at side. With your palm facing front, carefully curl the kettlebell across your body toward your opposing shoulder. Squeeze biceps above the curl.