How Iridium Programs This

Iridium tracks this suspension exercise relative to your body weight, relying on RPE inputs to confirm that your body angle creates sufficient intensity for progressive overload. This volume contributes to your weekly limits for the lats and biceps long head, allowing the algorithm to adjust future workout programming based on specific sub-muscle fatigue.

Form Cues

Keep your palms facing each other in a neutral grip throughout the movement
Squeeze your glutes and abs to maintain a rigid plank position
Drive your elbows back toward your hips rather than just pulling with your hands
Retract your shoulder blades fully at the top of the movement
Control the lowering phase to maintain tension on the lats

Don't

Don't let your hips sag or your lower back arch
Don't thrust your chest forward or use momentum to initiate the pull
Don't allow the straps to go slack at the bottom of the movement
Don't shrug your shoulders up toward your ears

Common Mistakes

Sagging hips breaking body alignment
Leading with the chin instead of the chest
Flaring elbows out wide
Using momentum to jerk the body up
Incomplete range of motion

Muscles Worked

This exercise primarily targets the latissimus dorsi and the long head of the biceps due to the neutral hand position and tucked elbows. It also heavily recruits the rhomboids and middle trapezius for scapular retraction, while the core works isometrically to maintain a straight line from head to heels.