How Iridium Programs This

Iridium tracks the distinct fatigue generated by the supinated grip, calculating volume against your Maximum Recoverable Volume for both the lats and biceps. If your recent training history indicates your arm flexors are already pre-fatigued, the AI will pivot to a variation that places less demand on the biceps to ensure the back remains the limiting factor.

Form Cues

Grip the bar shoulder-width apart with palms facing your body
Drive your elbows down and keep them tucked close to your sides
Keep your chest tall and slightly arched throughout the movement
Squeeze your shoulder blades together at the bottom of the pull
Control the bar slowly on the way back up to fully stretch the lats

Don't

Don't lean your torso back excessively to pull the weight
Don't allow your shoulders to shrug up towards your ears
Don't use momentum to jerk the bar downward
Don't let your elbows flare out to the sides

Common Mistakes

Leaning back too far
Using momentum to initiate the pull
Grip width too wide
Shrugging shoulders at the top
Incomplete range of motion

Muscles Worked

This exercise primarily targets the latissimus dorsi, with a specific emphasis on the lower lats due to the elbow-tucked position. The underhand (supinated) grip heavily recruits the biceps brachii as a secondary mover, making this an excellent compound movement for building both back width and arm strength.