Kettleball Exercise: Combination Biceps and Triceps

Stand with legs shoulder-width apart,knees slightly bent. Pick a kettleball weight that will give you a workout, but that you can lift for four sets of ten repetitions. Do a biceps curl, then immediately go into a vertical chest press with your arms at shoulder level.

Smoothly return to the biceps curl position, never extending your elbows fully or relaxing your muscles until the end of the set.

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