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
39 lines
1.1 KiB
Markdown
39 lines
1.1 KiB
Markdown
# Rear Delt Fly
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The reverse pec deck — facing the pad, arms sweep from the front out
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wide and back, hitting what pressing never touches.
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- **Category:** Main circuit
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- **Type:** Machine-based reverse fly
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- **Targets:** Rear delts, mid-back
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- **Prescription:** 3 × 12–15, light
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## Setup
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Set the handles to the rear-fly position and sit facing the pad, chest
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supported, handles together in front at shoulder height, arms long with
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soft elbows.
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## Execution
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1. Sweep both arms out and back as far as the shoulder blades allow.
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2. Pause with the arms wide, squeezing between the shoulder blades.
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3. Return forward under control without the stack touching down.
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## Cues
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- Lead with the knuckles, arms long — it's a sweep, not a row.
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- Chest glued to the pad; no leaning back for leverage.
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- Light weight, full arc — momentum defeats the rear delts instantly.
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## Common Mistakes
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- Bending the elbows into a rowing motion.
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- Loading too heavy and shortening the arc.
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- Shrugging the traps into the sweep.
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## Progression
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More reps and a longer pause out wide before more weight; the Face Pull
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covers the same territory from the cable stack.
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