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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

1.2 KiB

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Rear Delt Fly

The reverse pec deck — facing the pad, arms sweep from the front out wide and back, hitting what pressing never touches.

Category: Main circuit
Type: Machine-based reverse fly
Targets: Rear delts, mid-back
Prescription: 3 × 12–15, light
Defaults: 3 × 12 weighted

Setup

Set the handles to the rear-fly position and sit facing the pad, chest supported, handles together in front at shoulder height, arms long with soft elbows.

Execution

Sweep both arms out and back as far as the shoulder blades allow.
Pause with the arms wide, squeezing between the shoulder blades.
Return forward under control without the stack touching down.

Cues

Lead with the knuckles, arms long — it's a sweep, not a row.
Chest glued to the pad; no leaning back for leverage.
Light weight, full arc — momentum defeats the rear delts instantly.

Common Mistakes

Bending the elbows into a rowing motion.
Loading too heavy and shortening the arc.
Shrugging the traps into the sweep.

Progression

More reps and a longer pause out wide before more weight; the Face Pull covers the same territory from the cable stack.

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