Upright Kettlebell Row 

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Take a stance just outside shoulder width, knees slightly bent, abs tight and chin up, and hold a kettlebell directly in front of your hips with both hands firmly gripping the handle. Flex your shoulders as you bend your arms to pull the weight straight up toward your chin — your elbows should rise high and out to each side of your head as you do so with the weight remaining as close to your body as possible throughout. Hold the top position for a one-count, feeling the tight squeeze in both deltoids, and then slowly lower the kettlebell to the start.