• Do not use any momentum
• Keep the elbows in a fixed position
• Do not rest the elbows on the body
• Allow the bar to travel away from the body.
| Beginner | 8 Reps | 3 Sets |
| Intermediate | 16 Reps | 4 Sets |
| Advanced | 22 Reps | 4 Sets |
| Beginner | 15lbs | |
| Intermediate | 30lbs | |
| Advanced | 45lbs |