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

How Iridium Programs This

Iridium looks at your last 7 days of pulling volume to determine how much indirect work your biceps have already accumulated from compound back exercises. To prevent exceeding your Maximum Recoverable Volume, the app adjusts the set count for this isolation movement based on your current per-muscle recovery status. We also track RPE specifically for this exercise to ensure you are achieving progressive overload efficiently using the cable's constant tension.

Form Cues

Keep your elbows pinned firmly to your sides throughout the set
Squeeze your biceps hard at the top of the movement
Lower the weight slowly, taking 2-3 seconds for the descent
Maintain an upright posture with your core braced
Fully extend your arms at the bottom without locking your elbows

Don't

Don't let your elbows drift forward as you curl up
Don't use momentum or swing your hips to lift the weight
Don't lean backward to counterbalance the load
Don't cut the range of motion short at the bottom

Common Mistakes

Allowing elbows to flare out or move forward
Using excessive momentum to swing the weight up
Curling the wrists inward at the top
Rushing the lowering phase (eccentric)
Shrugging the shoulders during the lift

Muscles Worked

This exercise primarily targets the biceps brachii (both long and short heads), delivering constant mechanical tension that free weights often lack at the top and bottom of the movement. The brachialis and muscles of the forearm act as key secondary stabilizers, supporting the elbow flexion mechanism.