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
1.1 KiB
Markdown
39 lines
1.1 KiB
Markdown
# Dumbbell Curl
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The free-weight biceps curl — elbows pinned to the sides, curl both
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dumbbells from a full hang to the shoulders.
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- **Category:** Main circuit
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- **Type:** Free-weight elbow flexion (dumbbells)
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- **Targets:** Biceps, forearms
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- **Prescription:** 3 × 10–12
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- **Defaults:** 3 × 10 weighted
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## Setup
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Stand tall with a dumbbell in each hand at your sides, palms forward (or
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turning as you curl), elbows lightly touching the ribs.
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## Execution
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1. Curl both weights up in an arc until the forearms reach the biceps.
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2. Keep the elbows fixed in place at your sides.
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3. Lower all the way to straight arms — the stretch counts.
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## Cues
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- Elbows are hinges, not swings — they never travel forward or back.
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- Wrists stay neutral; no flicking at the top.
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- Stand tall; the trunk does not rock.
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## Common Mistakes
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- Swinging the hips to start the rep.
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- Half reps that skip the bottom stretch.
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- Elbows drifting forward, turning it into a front raise.
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## Progression
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Add weight only while the torso stays statue-still; alternate arms or
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curl seated to remove all momentum.
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