How Iridium Programs This

For this bodyweight movement, Iridium tracks performance relative to your current weight to distinguish between strength gains and mass fluctuations. Since the narrow neutral grip significantly increases bicep recruitment, the algorithm counts this volume towards both back and arm targets while checking specific bicep fatigue before scheduling.

Form Cues

Hook the V-bar over a pull-up bar and grip handles with palms facing each other
Initiate the movement by driving elbows down and back
Pull until your chest touches the V-bar attachment
Squeeze your shoulder blades together at the top
Lower to a full dead hang with controlled tension

Don't

Don't swing your body or kick legs for momentum
Don't round your shoulders forward at the top
Don't let your chin jut forward excessively
Don't perform half-reps; go all the way down
Don't let your elbows flare out wide

Common Mistakes

Using momentum or kipping to complete reps
Not achieving full range of motion
Internal rotation of shoulders at the top
Pulling primarily with arms instead of lats
Relaxing tension completely at the bottom

Muscles Worked

This exercise primarily targets the latissimus dorsi through vertical extension, while the neutral grip heavily recruits the biceps brachii and brachialis. The rhomboids and lower traps work as stabilizers to retract the scapula, and the forearms are engaged significantly to maintain the grip on the V-bar.