

3–4 sets × 12–15 reps per side (50–70% 1RM, RPE 6–7)
3–4 sets × 10–12 reps per side (60–75% 1RM, RPE 6–8)
2–3 sets × 15–20 reps per side (30–50% 1RM, RPE 5–7)
Elbow stays at side
Rotate upward toward ceiling
90 degree elbow bend
Control the movement
Light weight focus on form
Full range of motion
Moving elbow away from side
Using too much weight


3–4 sets × 12–15 reps per side (50–70% 1RM, RPE 6–7)
3–4 sets × 10–12 reps per side (60–75% 1RM, RPE 6–8)
2–3 sets × 15–20 reps per side (30–50% 1RM, RPE 5–7)
Elbow stays at side
Rotate upward toward ceiling
90 degree elbow bend
Control the movement
Light weight focus on form
Full range of motion
Moving elbow away from side
Using too much weight
Rotating too fast
Not maintaining 90 degree angle
Using momentum
Incomplete range of motion
Rotating too fast
Not maintaining 90 degree angle
Using momentum
Incomplete range of motion