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rzen a93cbc30b7 Add library exercises mid-workout with plan defaults

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

2026-07-08 07:51:30 -04:00

1.1 KiB

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Dumbbell Row

The one-arm row — knee and hand braced on the bench, pull the dumbbell from a dead hang to the ribs.

Category: Main circuit
Type: Free-weight horizontal pull (dumbbell)
Targets: Lats, mid-back, biceps
Prescription: 3 × 8–12 per side
Defaults: 3 × 8 weighted

Setup

Put the same-side knee and hand on a bench, the other foot planted on the floor. Back flat and parallel to the ground, dumbbell hanging straight down from the shoulder.

Execution

Pull the dumbbell up and back toward the hip until the elbow passes the ribs.
Squeeze the shoulder blade at the top.
Lower to a full hang and stretch. Finish the set, then switch sides.

Cues

The elbow leads; the hand just holds on.
Shoulders stay square to the floor — no twisting to hoist the weight.
Long neck, eyes down; the back stays flat.

Common Mistakes

Rotating the torso open at the top of each rep.
Pulling with the biceps instead of driving the elbow back.
Cutting the stretch short at the bottom.

Progression

Heavier dumbbells while the torso stays quiet; pause each rep at the top for a stricter mid-back stimulus.

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