• Have a slight bend in the knee and torso angel slightly toward the floor
• Hold the end of the barbell, press the weight so the elbow is next to the bicep.
| Beginner | 5 Reps | 3 Sets |
| Intermediate | 10 Reps | 4 Sets |
| Advanced | 14 Reps | 4 Sets |
| Beginner | 10lbs | |
| Intermediate | 25lbs | |
| Advanced | 40lbs |