• Start and end each rep in the front rack position as shown
• Keep the rib cage tucked
• Finish with the biceps next to the ears.
| Beginner | 5 Reps | 3 Sets |
| Intermediate | 10 Reps | 4 Sets |
| Advanced | 14 Reps | 4 Sets |
| Beginner | 10lbs | |
| Intermediate | 20lbs | |
| Advanced | 30lbs |