• Rest the head of KB on the forearm
• Do not flare out the elbow, keep it close to the body
• Lock the elbows at the top of each rep.
| Beginner | 6 Reps | 3 Sets |
| Intermediate | 12 Reps | 4 Sets |
| Advanced | 18 Reps | 4 Sets |
| Beginner | 10lbs | |
| Intermediate | 20lbs | |
| Advanced | 30lbs |