Place kettlebell on floor between feet. Use weight of 25 to 30 lbs. Keep the elbow free of body as shown, but you must make elbow travel toward the body as exercise is performed. Keep upper arm always in position shown. Bend forearm only and raise bell as high as is shown, with the hand bent forward on wrist so that arm resembles gooseneck formation. Do not straighten the body. Raise bell op and down from 9 to 18 times. This exercise develops strongly the frontal arm muscles.
