Arm and back of hand of the hand supported on vibration platform

Perform the described pattern with controlled movement and a stable body position. Prioritize the quality of each repetition over speed or repetition count. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load chest and shoulders without sacrificing position; at beginner level, progress control first and then add load, repetitions or complexity. On unstable surfaces, master the position with light resistance first; stability should limit difficulty before load does.