1 - Stand upright with your feet shoulder-width apart, holding a kettlebell in each hand (or one in each hand alternately) with your arms fully extended and palms facing forward.
2 - Keep your elbows close to your torso and your upper arms stationary throughout the movement.
3 - Exhale and curl the kettlebell(s) upward by contracting your biceps, bending at the elbow until the kettlebell reaches shoulder level.
4 - Hold the contracted position for a brief moment, squeezing your biceps at the top of the movement.
5 - Inhale and slowly lower the kettlebell(s) back to the starting position in a controlled manner, fully extending your arms.
6 - Repeat for the desired number of repetitions, maintaining a neutral spine and avoiding swinging or using momentum.
