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
1.2 KiB
Markdown
39 lines
1.2 KiB
Markdown
# Arm Curl
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The seated machine curl — biceps isolation with the upper arms braced flat on
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the pad so only the forearms move.
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- **Category:** Main circuit
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- **Type:** Machine-based elbow flexion (isolation)
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- **Targets:** Biceps brachii, brachialis
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- **Prescription:** 4 × 10
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- **Defaults:** 4 × 10 weighted
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## Setup
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Sit with your upper arms flat along the pad and grip the handles. Start with
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your forearms extended down along the pad, elbows just short of locked.
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## Execution
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1. Curl the handles up toward your shoulders, squeezing the biceps at the top.
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2. Keep your upper arms pinned to the pad — only the forearms move.
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3. Lower under control until the forearms are fully extended again.
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## Cues
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- Upper arms stay glued to the pad the entire rep.
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- Squeeze hard at the top, then resist the weight all the way down.
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- Wrists stay neutral — don't curl with the hands.
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## Common Mistakes
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- Rocking the torso or lifting the elbows to swing the weight up.
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- Cutting the lowering phase short and dropping the weight.
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- Not fully extending at the bottom, shortening the range.
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## Progression
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Add weight once all four sets of ten are strict; slow the lowering phase to
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three seconds before adding load again.
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