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rzen fce8fa4c17 Author the machine exercise circuit with props and corrected hip machine motions

Fourteen Planet Fitness machine exercises join the rig library, each with
authored motion, info page, and schematic equipment via the new props layer
(scene shapes, cables, bars, pads) rendered in lockstep by render.py and the
in-app figure renderer. Abductor and Adductor are authored face-on with the
real seated machine motion — knees-bent legs swinging apart/together against
knee pads — replacing the earlier middle-split depiction. The watch target
now bundles the figure renderer and motion rigs too.

Claude-Session: https://claude.ai/code/session_01LEoff8bXGBS83tK1c55Mf7

2026-07-06 16:29:31 -04:00

1.2 KiB

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Arm Curl

The seated machine curl — biceps isolation with the upper arms braced flat on the pad so only the forearms move.

Category: Main circuit
Type: Machine-based elbow flexion (isolation)
Targets: Biceps brachii, brachialis
Prescription: 4 × 10

Setup

Sit with your upper arms flat along the pad and grip the handles. Start with your forearms extended down along the pad, elbows just short of locked.

Execution

Curl the handles up toward your shoulders, squeezing the biceps at the top.
Keep your upper arms pinned to the pad — only the forearms move.
Lower under control until the forearms are fully extended again.

Cues

Upper arms stay glued to the pad the entire rep.
Squeeze hard at the top, then resist the weight all the way down.
Wrists stay neutral — don't curl with the hands.

Common Mistakes

Rocking the torso or lifting the elbows to swing the weight up.
Cutting the lowering phase short and dropping the weight.
Not fully extending at the bottom, shortening the range.

Progression

Add weight once all four sets of ten are strict; slow the lowering phase to three seconds before adding load again.

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