Strength / Kettlebell
A skull crusher lying on a flat bench, holding a kettlebell by the horns with both hands. The offset mass hangs below the wrists, adding a grip and control challenge.
Kettlebell
intermediate
isolation
Lie on a flat bench holding a kettlebell by the horns with both hands, arms extended above the chest.
Bend only the elbows to lower the bell toward the forehead in a controlled arc.
Keep the upper arms vertical; only the forearms move.
Extend the elbows to press the bell back up.
Repeat for the recommended number of repetitions.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
