How Iridium Programs This

Iridium prioritizes your RPE ratings over load for this movement, as variable band tension makes traditional weight tracking unreliable for detecting progressive overload. To prevent overuse, the programming logic factors in bicep fatigue accumulated from your recent heavy pulling sessions before slotting this accessory into your workout.

Form Cues

Stand on the center of the band with feet shoulder-width apart
Pin your elbows strictly to your sides throughout the movement
Squeeze your biceps hard at the top for a one-second count
Lower the handles slowly, resisting the band's pull
Keep your wrists neutral and inline with your forearms

Don't

Don't swing your hips or back to generate momentum
Don't let your elbows drift forward as you curl up
Don't shrug your shoulders toward your ears
Don't let the band snap your arms back down quickly
Don't curl your wrists inward at the top

Common Mistakes

Using momentum/swinging the body
Elbows flaring out or moving forward
Performing half-reps without full extension
Curling the wrists excessively
Choosing a band that is too heavy to control

Muscles Worked

This exercise primarily isolates the biceps brachii, targeting both the long and short heads to build peak and overall arm thickness. It also heavily recruits the brachioradialis and forearm stabilizers as you must fight the increasing tension of the band at the top of the movement.