1) You will doing this exercise on a flat bench, sitting
2) Choose a weight light enough to insure proper form and
optimal physical benefit.
3) Start with one arm down by your side, the other in the
"up" position. You will be alternation these. While
bringing one arm up, you will be lowering the other arm.
4) Do not get into a "swinging" rhythm. Keep
your back straight and your arms steady.
5) One repetition equals the upward and downward movement
of both arms.