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
41 lines
1.1 KiB
Markdown
41 lines
1.1 KiB
Markdown
# Dumbbell Row
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The one-arm row — knee and hand braced on the bench, pull the dumbbell
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from a dead hang to the ribs.
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- **Category:** Main circuit
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- **Type:** Free-weight horizontal pull (dumbbell)
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- **Targets:** Lats, mid-back, biceps
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- **Prescription:** 3 × 8–12 per side
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- **Defaults:** 3 × 8 weighted
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## Setup
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Put the same-side knee and hand on a bench, the other foot planted on
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the floor. Back flat and parallel to the ground, dumbbell hanging
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straight down from the shoulder.
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## Execution
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1. Pull the dumbbell up and back toward the hip until the elbow passes
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the ribs.
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2. Squeeze the shoulder blade at the top.
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3. Lower to a full hang and stretch. Finish the set, then switch sides.
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## Cues
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- The elbow leads; the hand just holds on.
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- Shoulders stay square to the floor — no twisting to hoist the weight.
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- Long neck, eyes down; the back stays flat.
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## Common Mistakes
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- Rotating the torso open at the top of each rep.
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- Pulling with the biceps instead of driving the elbow back.
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- Cutting the stretch short at the bottom.
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## Progression
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Heavier dumbbells while the torso stays quiet; pause each rep at the top
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for a stricter mid-back stimulus.
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