Instructions:

1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
2. Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling.
3. Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body.
4. Pause for a moment when the kettlebell is just above your chest, then push it back up to the starting position by extending your elbow.
5. Repeat for the desired number of repetitions, then switch to the other arm.