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rzen 7c241ec44c Ship the 47-exercise library in-app: export, fixtures, tests, docs

render.py --export bundles the 25 new motion rigs and info pages;
figure-fixtures.json regenerated for all 47 (the Swift solver reproduces
every new motion, including negative-y pins and the new prop uses). The
fixture count assertion moves to 47, and the no-bundled-motion test now
uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press
exists. 48 tests green; watch target builds. Coverage handoff complete -
TODO-coverage.md retired.

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

2026-07-07 12:18:07 -04:00

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Face Pull

The cable pull to the face — elbows high and wide, rope to the bridge of the nose. Small weight, big shoulders-health payoff.

Category: Main circuit
Type: Machine-based cable pull (rear delts)
Targets: Rear delts, mid-back, rotator cuff
Prescription: 3 × 12–15, light

Setup

Set a rope attachment at face height (or slightly above). Grip with thumbs toward you, step back until the arms are straight, and stand tall with a slight stagger if needed.

Execution

Pull the rope straight toward the bridge of your nose.
Elbows travel high and wide; at the end the knuckles point back beside the ears.
Pause, then let the arms straighten slowly forward.

Cues

Elbows lead and stay at shoulder height the whole pull.
Pull the rope apart as it reaches the face.
Ribs down; the trunk doesn't lean back to finish the rep.

Common Mistakes

Turning it into a row with elbows dropping to the ribs.
Too much weight — the shoulders shrug and the trunk sways.
Anchor set too low, dragging the pull toward the chest.

Progression

Add reps and pause length before weight; the Rear Delt Fly machine covers the same muscles with chest support.

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