Under
Ten·sion

Lie on a bench or step so the elbows can travel below torso level — the floor cuts the range short. Lower 2–4 s, pause deep, press up.

2–4 SETS · 5–30 REPS · 0–2 RIR

Grip the dumbbell handles as a deficit so the chest can sink below hand level. Pause in the bottom stretch; take sets close to failure.

2–4 SETS · 5–30 REPS · 0–2 RIR

Light load, soft elbows. Lower wide until the pecs pull, hold the stretch, sweep back up. Control is the exercise — don't load it heavy.

2–3 SETS · 10–30 REPS · 0–2 RIR

No compound movement trains the side delts — this is irreplaceable. Raise to horizontal, lower slower than you lifted, no swing.

3–4 SETS · 10–30 REPS · 0–2 RIR

Press from shoulder height to lockout and let the DBs come all the way back down every rep — the bottom is where the front delts work longest.

2–4 SETS · 5–20 REPS · 0–2 RIR

Hinge over, let the arms hang, sweep back and up with soft elbows. The rear delt is the most under-trained head — don't let this slot slide.

2–4 SETS · 10–30 REPS · 0–2 RIR

Let the shoulder blade fully protract at the bottom — the DB should pull you into a stretch — then row to the hip and squeeze.

2–4 SETS · 5–20 REPS · 0–2 RIR

The heaviest back loading you can get at home. Dead hang at the bottom, chin past the bar. No bar? Inverted rows under a sturdy table.

2–4 SETS · TO 0–2 RIR

One DB, both hands. Lower it in an arc behind the head until the lats stretch hard, hold, then pull back over the chest with near-straight arms.

2–3 SETS · 8–20 REPS · 0–2 RIR

Recline so the arm hangs behind the torso — that stretches the long head. Curl without letting the elbow drift forward; pause at the hang.

2–4 SETS · 8–20 REPS · 0–2 RIR

Start neutral at the bottom, rotate the palm up as you curl, reverse the rotation slowly on the way down.

2–4 SETS · 8–20 REPS · 0–2 RIR

Neutral grip the whole rep. Trains brachialis and brachioradialis — arm thickness the supinated curls don't cover.

2–3 SETS · 8–20 REPS · 0–2 RIR

Both hands on one DB overhead. Lower behind the head to a deep long-head stretch, hold, extend. The strongest exercise-selection finding in the literature.

2–4 SETS · 8–20 REPS · 0–2 RIR

Sweep the DBs back past the head, not down to the forehead — the arc keeps the long head loaded at length. Elbows stay pointed up.

2–4 SETS · 8–20 REPS · 0–2 RIR

Hands together under the chest, elbows tracking back. Push-ups matched for load grow the triceps like pressing — take these near failure.

2–4 SETS · TO 0–2 RIR

Rear foot elevated. One working leg doubles what 30 kg is worth. Sink until the front glute and rear hip flexor stretch, drive up through the whole foot.

2–4 SETS / LEG · 5–20 REPS · 0–2 RIR

Soft knees, hips travel back, spine long. Lower until the hamstrings stop you — not the floor — hold the stretch, drive the hips through.

2–4 SETS · 5–20 REPS · 0–2 RIR

Anchor the ankles, lower the torso as slowly as you can, push back up off the hands. Grows a different hamstring head than the RDL — run both.

2–3 SETS · 3–8 REPS · 0–2 RIR