A unique total-body exercise, this movement may be performed with a dumbbell or any other sort of hand-weight if a kettlebell isn’t available. Whatever is used must be held straight up and kept there for the entire movement. Beginning from a lying position, raise yourself to a fully erect standing position, then get back down to a lying position, all the while keeping the arm with the weight straight up. Be sure to practice the movement on both arms. You can practice it in steps (refer to the videos below) until you can do the complete movement . As you become more proficient, raise the weight.