How Iridium Programs This

Iridium identifies this specific grip as having higher bicep recruitment than wide variations, factoring this into the cumulative fatigue score for your arms in your 7-day history. Volume is allocated based on your current placement relative to your Minimum Effective Volume and Maximum Recoverable Volume benchmarks for back hypertrophy. If your biceps are flagged as unrecovered, the AI detects the potential bottleneck and can substitute a movement that lessens arm involvement.

Form Cues

Keep your chest lifted and spine neutral throughout the set
Drive your elbows straight down toward your hips
Squeeze your shoulder blades together at the bottom of the movement
Control the weight on the way up to feel a full stretch in your lats
Keep your core braced to prevent excessive arching

Don't

Don't use momentum or swing your torso to pull the weight down
Don't let your shoulders shrug up towards your ears during the pull
Don't pull the bar lower than your upper chest
Don't round your shoulders forward at the bottom of the rep

Common Mistakes

Leaning back excessively
Using momentum to jerk the weight
Pulling primarily with the biceps
Shrugging shoulders at the bottom
Cutting the range of motion short

Muscles Worked

This exercise primarily targets the latissimus dorsi to build back width, while the neutral grip shifts slight leverage to the biceps and improves mechanical advantage for heavier loads. It also effectively engages the rhomboids and middle trapezius for upper back stability, as well as the rear deltoids.