How Iridium Programs This

Iridium programs this exercise to prioritize horizontal pulling volume for the rhomboids and mid-traps while sparing the lower back from axial fatigue. Since the resistance is fixed to your mass, the system tracks performance relative to body weight and uses RPE trends to ensure you are achieving progressive overload.

Form Cues

Grip the bar with palms facing you (supinated) at shoulder-width
Brace your core and squeeze your glutes to create a straight line from head to heels
Initiate the pull by driving your elbows down and back
Squeeze your shoulder blades together firmly at the top where your chest meets the bar
Lower yourself with control until your arms are fully extended

Don't

Don't let your hips sag towards the floor or pike upwards
Don't shrug your shoulders up towards your ears while pulling
Don't jut your chin forward to reach the bar artificially
Don't allow your wrists to curl excessively
Don't rely on momentum or jerking motions to complete the rep

Common Mistakes

Incomplete range of motion
Sagging hips due to lack of core tension
Leading with the chin instead of the chest
Flaring elbows out too wide
Rounding the shoulders forward at the bottom

Muscles Worked

This exercise targets the latissimus dorsi and rhomboids to build a wide, thick back, while the underhand grip heavily recruits the biceps. It also relies on the core and glutes to maintain a plank-like stability throughout the movement, making it a functional full-body pulling exercise.