rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
39 lines
1.0 KiB
Markdown
39 lines
1.0 KiB
Markdown
# Lateral Raise
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The side-delt isolation — raise light dumbbells out to the sides until
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the arms are level with the shoulders.
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- **Category:** Main circuit
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- **Type:** Free-weight lateral raise (dumbbells)
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- **Targets:** Side delts
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- **Prescription:** 3 × 12–15, light
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- **Defaults:** 3 × 12 weighted
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## Setup
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Stand tall with light dumbbells at your sides, a slight fixed bend in
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the elbows, shoulders relaxed down.
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## Execution
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1. Raise both arms out to the sides, leading with the elbows.
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2. Stop at shoulder height — arms level, pinkies no higher than thumbs.
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3. Lower slowly back to the sides.
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## Cues
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- Pour-the-jug: elbows stay just above the hands.
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- Shoulders stay down away from the ears — no shrugging.
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- The weights float up; the trunk never sways.
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## Common Mistakes
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- Going too heavy and swinging the weights up.
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- Shrugging the traps into the raise.
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- Raising past shoulder height.
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## Progression
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More reps before more weight; slow negatives and pauses at the top beat
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bigger dumbbells here.
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