• Plant both feet with pressure
• Have a slight arch in the upper back
• Grip the bar creating tension
• Keep elbows close to the body
• Lock elbows at the top.
| Beginner | 3 Reps | 3 Sets |
| Intermediate | 8 Reps | 4 Sets |
| Advanced | 14 Reps | 4 Sets |
| Beginner | 25lbs | |
| Intermediate | 60lbs | |
| Advanced | 90lbs |