• Rest the head of KB on the forearm
• Do not flare out the elbows, keep it close to the body
• Gently touch the elbows to the floor
• Lock the elbows at the top of each rep.
| Beginner | 6 Reps | 3 Sets |
| Intermediate | 10 Reps | 4 Sets |
| Advanced | 14 Reps | 4 Sets |
| Beginner | 10lbs | |
| Intermediate | 25lbs | |
| Advanced | 40lbs |