How Iridium Programs This

Iridium accounts for the heavy bicep recruitment in this neutral-grip variation by checking sub-muscle group fatigue to ensure your arms don't fail before your lats do. Because this exercise is rated highly for hypertrophy, the AI uses your RPE feedback to keep set volume within your Maximum Adaptive Volume range rather than prioritizing low-rep strength progression.

Form Cues

Lean back slightly with your chest puffed out to engage the thoracic spine.
Drive your elbows vertically down and tight against your sides.
Squeeze your shoulder blades together firmly at the bottom of the movement.
Control the weight slowly on the way up until your arms are fully extended.
Keep your core braced to maintain a stable torso position.

Don't

Don't use momentum to swing your torso back and yank the weight down.
Don't let your shoulders shrug up towards your ears at the top of the rep.
Don't pull the bar lower than your upper chest.
Don't round your lower back or slouch forward.

Common Mistakes

Swinging the torso to generate momentum
Pulling too low toward the stomach
Rounding the shoulders forward
Gripping too tightly and fatiguing forearms
Cutting the range of motion short

Muscles Worked

This exercise primarily targets the latissimus dorsi, specifically emphasizing the lower fibers due to the close grip and arm path. It also heavily recruits the biceps and brachialis as secondary movers, along with the rhomboids and middle trapezius for scapular retraction.