Exercise movement reviewed by:Marie Braga, PT, DPT, CSCS

How Iridium Programs This

Iridium accounts for the increased duration of this unilateral exercise by adjusting your session's overall exercise count to strictly adhere to your time constraints. The algorithm tracks the specific load on your lats and rhomboids against your Maximum Adaptive Volume landmarks to ensure optimal hypertrophy without exceeding your recovery capacity. Additionally, the system uses your RPE feedback to distinguish between genuine strength gains and temporary fatigue when recommending weight progression for upcoming sessions.

Form Cues

Place your non-working hand and knee firmly on the bench to create a stable tripod base.
Keep your spine flat and neutral, engaging your core to prevent twisting.
Drive your elbow back towards your hip pocket rather than pulling straight up to your shoulder.
Squeeze your shoulder blade toward your spine at the top of the movement.
Lower the dumbbell with a controlled tempo to fully stretch the lat at the bottom.

Don't

Don't rotate your torso or twist your spine to momentum-swing the weight up.
Don't flare your elbow out wide away from your body.
Don't round your lower back or hunch your shoulders.
Don't pull the dumbbell up towards your neck or chest.
Don't look up or crane your neck; keep your gaze down.

Common Mistakes

Using momentum to jerk the weight up
Pulling to the chest instead of the hip
Rotating the torso excessively
Rounding the lumbar spine
Shortening the range of motion

Muscles Worked

The primary driver is the latissimus dorsi, which provides back width and pulling power. The movement also heavily recruits the rhomboids and middle trapezius for scapular retraction, with the biceps and forearms assisting the pull and the core working isometrically to resist rotation.