Upper Body + Core

TipPull elbows down toward hips, not the bar to chest. Lead with the lats, not the arms.

TipSlow & controlled — bicep curls or tricep kickbacks. No swinging, full squeeze.

TipSqueeze glutes & abs hard. Stack shoulders over elbows, no sagging or piking.

TipPress lower back into floor the whole set. Lower legs slowly — no momentum.

TipLay back on the decline bench, hook feet under the pads. Curl up by crunching ribs toward hips — don't yank the neck. Lower slowly.