• Keep a slight bend in the arms throughout
• Slowly lower the hands so they are in line with the shoulders
• Do not use any momentum.
| Beginner | 8 Reps | 3 Sets |
| Intermediate | 12 Reps | 4 Sets |
| Advanced | 16 Reps | 4 Sets |
| Beginner | 5lbs | |
| Intermediate | 15lbs | |
| Advanced | 20lbs |