rzen
7c241ec44c
render.py --export bundles the 25 new motion rigs and info pages; figure-fixtures.json regenerated for all 47 (the Swift solver reproduces every new motion, including negative-y pins and the new prop uses). The fixture count assertion moves to 47, and the no-bundled-motion test now uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press exists. 48 tests green; watch target builds. Coverage handoff complete - TODO-coverage.md retired. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
38 lines
994 B
Markdown
38 lines
994 B
Markdown
# Lateral Raise
|
||
|
||
The side-delt isolation — raise light dumbbells out to the sides until
|
||
the arms are level with the shoulders.
|
||
|
||
- **Category:** Main circuit
|
||
- **Type:** Free-weight lateral raise (dumbbells)
|
||
- **Targets:** Side delts
|
||
- **Prescription:** 3 × 12–15, light
|
||
|
||
## Setup
|
||
|
||
Stand tall with light dumbbells at your sides, a slight fixed bend in
|
||
the elbows, shoulders relaxed down.
|
||
|
||
## Execution
|
||
|
||
1. Raise both arms out to the sides, leading with the elbows.
|
||
2. Stop at shoulder height — arms level, pinkies no higher than thumbs.
|
||
3. Lower slowly back to the sides.
|
||
|
||
## Cues
|
||
|
||
- Pour-the-jug: elbows stay just above the hands.
|
||
- Shoulders stay down away from the ears — no shrugging.
|
||
- The weights float up; the trunk never sways.
|
||
|
||
## Common Mistakes
|
||
|
||
- Going too heavy and swinging the weights up.
|
||
- Shrugging the traps into the raise.
|
||
- Raising past shoulder height.
|
||
|
||
## Progression
|
||
|
||
More reps before more weight; slow negatives and pauses at the top beat
|
||
bigger dumbbells here.
|