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rzen 5bbe3f6ff0 Add the free-weight canon and bodyweight staples (16 exercises)

Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge.
Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press,
Dumbbell Fly (the fly authors the face-on camera for its frontal arc).
Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl,
Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up,
Pull-Up, Crunch, Dip.

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

2026-07-07 12:09:08 -04:00

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Dumbbell Curl

The free-weight biceps curl — elbows pinned to the sides, curl both dumbbells from a full hang to the shoulders.

Category: Main circuit
Type: Free-weight elbow flexion (dumbbells)
Targets: Biceps, forearms
Prescription: 3 × 10–12

Setup

Stand tall with a dumbbell in each hand at your sides, palms forward (or turning as you curl), elbows lightly touching the ribs.

Execution

Curl both weights up in an arc until the forearms reach the biceps.
Keep the elbows fixed in place at your sides.
Lower all the way to straight arms — the stretch counts.

Cues

Elbows are hinges, not swings — they never travel forward or back.
Wrists stay neutral; no flicking at the top.
Stand tall; the trunk does not rock.

Common Mistakes

Swinging the hips to start the rep.
Half reps that skip the bottom stretch.
Elbows drifting forward, turning it into a front raise.

Progression

Add weight only while the torso stays statue-still; alternate arms or curl seated to remove all momentum.

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