• Rest your forearm on your knee
• Use momentum to move the weight, rotate with the weight and come back to the starting position.
| Beginner | 5 Reps | 3 Sets |
| Intermediate | 10 Reps | 4 Sets |
| Advanced | 14 Reps | 4 Sets |
| Beginner | 10lbs | |
| Intermediate | 25lbs | |
| Advanced | 40lbs |