How Iridium Programs This

Iridium uses bodyweight scaling logic to track your strength progression on this movement, combining rep performance with your current body weight rather than external load. The algorithm credits this volume specifically to the rhomboids and mid-traps, adjusting frequency based on your muscle-specific recovery status from recent pulling sessions. When your RPE trends indicate the movement is becoming less challenging, Iridium increases rep targets to maintain progressive overload.

Form Cues

Position your hands slightly wider than shoulder-width using an overhand grip
Engage your glutes and brace your abs to create a straight line from head to heels
Pull your chest up to touch the bar by driving your elbows back
Squeeze your shoulder blades firmly together at the top of the movement
Lower yourself slowly to a full arm extension without losing tension

Don't

Don't let your hips sag toward the floor
Don't jut your chin forward to reach the bar
Don't shrug your shoulders up toward your ears while pulling
Don't allow your chest to cave in at the bottom of the rep

Common Mistakes

Sagging hips breaking the plank line
Using momentum or kipping to complete the rep
Shortening the range of motion by not touching the chest to the bar
Flaring elbows out too wide putting stress on shoulders
Pulling with the biceps rather than the back muscles

Muscles Worked

This exercise primarily targets the rhomboids, middle trapezius, and latissimus dorsi, building a strong and detailed upper back. It heavily recruits the biceps and rear deltoids for assistance, while the core and glutes must work isometrically to maintain body rigidity throughout the set.