1 - Lie on your back on the floor with a kettlebell beside one shoulder and your knees bent with feet flat on the ground.
2 - Grip the kettlebell handle with one hand and roll slightly toward it to bring it safely into position, keeping your wrist stacked over your elbow.
3 - Set your upper arm on the floor at about a 45-degree angle from your torso, with your forearm vertical and the kettlebell resting against the outside of your forearm.
4 - Brace your core and press the kettlebell upward until your arm is extended over your chest without letting your shoulder shrug.
5 - Lower the kettlebell under control until your upper arm lightly touches the floor, keeping your elbow from flaring excessively.
6 - Repeat for the desired number of repetitions, then switch sides and perform the same number of reps with the opposite arm.
