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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 Row

The one-arm row — knee and hand braced on the bench, pull the dumbbell from a dead hang to the ribs.

Category: Main circuit
Type: Free-weight horizontal pull (dumbbell)
Targets: Lats, mid-back, biceps
Prescription: 3 × 8–12 per side

Setup

Put the same-side knee and hand on a bench, the other foot planted on the floor. Back flat and parallel to the ground, dumbbell hanging straight down from the shoulder.

Execution

Pull the dumbbell up and back toward the hip until the elbow passes the ribs.
Squeeze the shoulder blade at the top.
Lower to a full hang and stretch. Finish the set, then switch sides.

Cues

The elbow leads; the hand just holds on.
Shoulders stay square to the floor — no twisting to hoist the weight.
Long neck, eyes down; the back stays flat.

Common Mistakes

Rotating the torso open at the top of each rep.
Pulling with the biceps instead of driving the elbow back.
Cutting the stretch short at the bottom.

Progression

Heavier dumbbells while the torso stays quiet; pause each rep at the top for a stricter mid-back stimulus.

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