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
994 B
994 B
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
- Raise both arms out to the sides, leading with the elbows.
- Stop at shoulder height — arms level, pinkies no higher than thumbs.
- 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.