Standing pull-up with kettlebell

 

Focus: Chest, shoulders and arms

 

Stand with feet apart and imagine pulling your kneecaps up to engage your quads; tighten your abs and your gluteus.

Start with the weight at the bottom with straight arms, then pull up with elbows coming out, keeping tension with arms and chest and feel the squeeze in your shoulders.

Hold at the top then lower the weight back to start position in a controlled movement. Repeat 10 to 15 times.