Author the machine exercise circuit with props and corrected hip machine motions
Fourteen Planet Fitness machine exercises join the rig library, each with authored motion, info page, and schematic equipment via the new props layer (scene shapes, cables, bars, pads) rendered in lockstep by render.py and the in-app figure renderer. Abductor and Adductor are authored face-on with the real seated machine motion — knees-bent legs swinging apart/together against knee pads — replacing the earlier middle-split depiction. The watch target now bundles the figure renderer and motion rigs too. Claude-Session: https://claude.ai/code/session_01LEoff8bXGBS83tK1c55Mf7
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Arm Curl</title>
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<path id="arm_l" d="M 140.4 41.1 L 165.0 58.3 L 183.5 82.0" stroke="#86cfc5" stroke-width="5" stroke-linecap="round" stroke-linejoin="round"/>
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<text x="304" y="20">L</text>
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Arm Curl</title>
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<line x1="16" y1="156" x2="304" y2="156" stroke="#b9bec9" stroke-width="3" stroke-linecap="round"/>
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<text x="264" y="20">R</text>
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<text x="304" y="20">L</text>
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</svg>
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# Arm Curl
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The seated machine curl — biceps isolation with the upper arms braced flat on
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the pad so only the forearms move.
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- **Category:** Main circuit
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- **Type:** Machine-based elbow flexion (isolation)
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- **Targets:** Biceps brachii, brachialis
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- **Prescription:** 4 × 10
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## Setup
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Sit with your upper arms flat along the pad and grip the handles. Start with
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your forearms extended down along the pad, elbows just short of locked.
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## Execution
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1. Curl the handles up toward your shoulders, squeezing the biceps at the top.
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2. Keep your upper arms pinned to the pad — only the forearms move.
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3. Lower under control until the forearms are fully extended again.
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## Cues
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- Upper arms stay glued to the pad the entire rep.
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- Squeeze hard at the top, then resist the weight all the way down.
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- Wrists stay neutral — don't curl with the hands.
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## Common Mistakes
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- Rocking the torso or lifting the elbows to swing the weight up.
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- Cutting the lowering phase short and dropping the weight.
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- Not fully extending at the bottom, shortening the range.
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## Progression
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Add weight once all four sets of ten are strict; slow the lowering phase to
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three seconds before adding load again.
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{
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"name": "Arm Curl",
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"primary": 2,
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"working": ["arm_r", "arm_l"],
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"hide": [],
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"props": [
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{"type": "scene", "shapes": [
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{"kind": "line", "pts": [[116, 134], [150, 134]], "w": 8},
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{"kind": "line", "pts": [[146, 42], [176, 68]], "w": 8},
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{"kind": "line", "pts": [[176, 68], [176, 128]], "w": 5}
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]},
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{"type": "bar", "at": ["hand_r", "hand_l"], "angle": 90, "halfLen": 6}
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],
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"frames": [
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{
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"hold": 0.4, "tween": 1.0,
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"root": [130, 124],
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"spine": [88, 86], "neck": 82, "gaze": -18,
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"arm_r": [-35, -52], "arm_l": [-35, -52],
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"leg_r": [-8, -72], "leg_l": [-8, -72],
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"pins": {"foot_r": [176, 150], "foot_l": [180, 151]}
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},
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{
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"hold": 0.4, "tween": 1.2,
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"root": [130, 124],
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"spine": [88, 86], "neck": 82, "gaze": -18,
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"arm_r": [-35, 138], "arm_l": [-35, 138],
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"leg_r": [-8, -72], "leg_l": [-8, -72],
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"pins": {"foot_r": [176, 150], "foot_l": [180, 151]}
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}
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]
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}
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Arm Curl</title>
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<path d="M 139.7 43.3 L 139.7 31.3" stroke="#6b7180" stroke-width="4" stroke-linecap="round" stroke-linejoin="round"/>
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<circle id="head" cx="137.2" cy="19.3" r="10" fill="white" stroke="#3a3f4b" stroke-width="6"/>
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<line id="nose" x1="146.7" y1="22.4" x2="153.4" y2="24.6" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="264" y="20">R</text>
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</svg>
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After Width: | Height: | Size: 2.0 KiB |
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