How Iridium Programs This

Iridium allocates volume from this variation to both your lat and bicep recovery scores, acknowledging the increased arm involvement compared to a standard pronated grip. To ensure consistent progression, the AI analyzes your rep performance relative to body weight and RPE trends before recommending weighted variations.

Form Cues

Switch your hand position (which hand is over/under) between every set.
Drive your elbows down toward your back pockets to engage the lats.
Keep your core braced and glutes squeezed to prevent swinging.
Pull until your chin clears the top of the bar.
Lower yourself with control to a full dead hang.

Don't

Don't allow your body to twist or rotate toward the underhand grip.
Don't use momentum or kick your legs to get upward.
Don't shrug your shoulders up toward your ears at the top.
Don't look excessively up or crane your neck to clear the bar.

Common Mistakes

Failing to alternate grip orientation between sets
Helicoptering or twisting the torso during the pull
Cutting the range of motion short
Relaxing shoulder tension completely at the bottom
relying too much on the bicep of the underhand arm

Muscles Worked

This exercise is a potent developer of the latissimus dorsi, utilizing the mixed grip to provide superior bar security often allowing for more reps or weight. It heavily recruits the biceps (particularly on the supinated arm) and the rhomboids, while requiring the core to work overtime to resist the natural tendency of the torso to rotate.