Exercise movement reviewed by:Marie Braga, PT, DPT, CSCS

How Iridium Programs This

Iridium tracks volume for this variation against middle trapezius and rear deltoid landmarks, distinguishing it from lat-focused rows due to the wider elbow flaring. Since the unsupported stance heavily taxes the erector spinae, the AI analyzes your 7-day workout history to confirm your lower back has enough recovery capacity to support the load without limiting the target muscles.

Form Cues

Hinge forward at the hips until your torso is nearly parallel to the floor
Flare your elbows out to the sides at roughly a 45-60 degree angle
Squeeze your shoulder blades forcefully together at the top
Brace your core tightly to protect your lower back
Control the dumbbells on the way down to maximize tension

Don't

Don't let your lower back round or arch excessively
Don't tuck your elbows close to your ribs (this shifts focus to lats)
Don't use momentum or jerk the weights upward
Don't shrug your shoulders up toward your ears

Common Mistakes

Standing too upright
Using excessive momentum
Rounding the lumbar spine
Tucking elbows in instead of flaring
Range of motion too short

Muscles Worked

This variation shifts the focus from the latissimus dorsi to the upper back musculature, specifically the posterior deltoids, rhomboids, and middle trapezius. By flaring the elbows out, you reduce the leverage of the lats and force the muscles responsible for scapular retraction to perform the work, creating a thicker upper back.