This 5-Minute Kettlebell Workout Will Quickly Build Upper Body Strength

Set your upper back on a bench or stable object, keep your hips fully extended towards ceiling, engage your glutes and place the bell in the hook of your thumb behind your hand. Keep your opposing arm free from the body to challenge the core to stabilise you throughout, now press the bell directly up over chest whilst keeping the elbow approximately 45 degrees from the shoulder. Slowly reset the movement so elbow is level with torso and go again. Once you’ve achieved your rep range, swap arms and go again. This movement gives a lot of bang for its buck: posterior chain engagement, core stability and unilateral pectoral strength.

Article source: https://www.huffingtonpost.co.uk/entry/kettlebell-workout-arms-upper-body-5-minutes_uk_6242ff55e4b0742dfa5748c5