rzen
fce8fa4c17
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
38 lines
1.1 KiB
Markdown
38 lines
1.1 KiB
Markdown
# Seated Row
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The seated horizontal pull — thickness for the mid-back by driving the elbows
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straight back against the chest pad.
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- **Category:** Main circuit
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- **Type:** Machine-based horizontal pull
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- **Targets:** Mid-back, latissimus dorsi, rear delts, biceps
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- **Prescription:** 4 × 10
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## Setup
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Sit with your chest firmly against the pad and feet on the footrest. Grip the
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handles with your arms extended forward toward the anchor.
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## Execution
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1. Pull straight back, keeping your elbows close to your body.
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2. Drive the handles to your ribs and retract your shoulder blades hard.
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3. Return to full extension under control without rounding your back.
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## Cues
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- Retract the shoulder blades first, then the arms follow.
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- Elbows stay tucked, tracing a line along your sides.
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- Chest stays glued to the pad the whole rep.
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## Common Mistakes
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- Rounding the back to reach forward at the extension.
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- Flaring the elbows out wide instead of driving them back.
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- Heaving with the whole torso instead of pulling with the back.
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## Progression
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Add weight once all four sets of ten are controlled; vary the grip width to
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shift emphasis between the lats and the mid-back.
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