How Iridium Programs This

Iridium identifies this as a primary vertical pull and balances it against horizontal rowing in your 7-day history to target the lats from multiple angles. The system uses your RPE and weight data to drive progressive overload while monitoring total weekly volume against your personal Maximum Recoverable Volume limits. Since wide-grip pulling heavily involves the biceps and forearms, Iridium factors this fatigue into your recovery scores to prevent overtraining during subsequent arm isolation work.

Form Cues

Grip the bar wider than shoulder-width with palms facing forward.
Depress your shoulder blades down before bending your elbows.
Drive your elbows down towards your hips and back pockets.
Pull the bar smoothly to your upper chest or collarbone.
Control the weight all the way back up to full arm extension.

Don't

Don't use momentum by swinging your torso back and forth.
Don't pull the bar down behind your neck.
Don't allow your shoulders to shrug up towards your ears.
Don't let your elbows flare back excessively.
Don't cut the movement short; extend arms fully at the top.

Common Mistakes

Leaning back too far
Shrugging shoulders up
Pulling behind the head
Using excessive momentum
Incomplete range of motion

Muscles Worked

This exercise primarily targets the latissimus dorsi (lats) to develop a wider back and the coveted 'V-taper' physique. It also engages the biceps, rear deltoids, and rhomboids as secondary movers to assist in the vertical pulling action and scapular retraction.