The Correct Weight Training and Exercise Repetitions
A full range repetition should be taken through the complete range of joint movement in a slow controlled manner, if the weight is so heavy so you have to jerk it bounce or swing it to get it to the top of the movement, it is too heavy and your form will be compromised.
I advocate eight second repetitions with a three second lifting (positive) movement and a five second lowering (negative) movement. I believe this to be a safe and productive exercise speed, When performing each exercise through a full range of motion, accentuate the lifting part of the movement slowly and smoothly for each repetition to the count of three.
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