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

How Iridium Programs This

This movement targets the biceps in a fully lengthened position, which generates high tissue stress relative to the weight used. Iridium monitors sub-muscle-group fatigue to schedule this lift only when the long head of the biceps has recovered from previous pulling sessions. Progression is driven by tracking RPE and weight trends over time to ensure consistent overload without exceeding your daily volume limits.

Form Cues

Step forward until your arms are slightly behind your torso to create tension
Keep your elbows pinned stationary at your sides throughout the rep
Squeeze your biceps hard as you curl the handles toward your shoulders
Control the weight slowly on the way back down until arms are fully straight
Keep your chest up and shoulders packed down away from your ears

Don't

Don't let your elbows drift forward as you curl up
Don't allow your shoulders to roll forward at the bottom of the movement
Don't use momentum or swing your hips to move the weight
Don't cut the range of motion short; fully extend the arm at the bottom

Common Mistakes

Allowing elbows to travel forward
Standing too close to the machine
Rounding shoulders forward
Using excessive momentum
Stopping short of full extension

Muscles Worked

This exercise primarily targets the biceps brachii, with a specific emphasis on the long head due to the shoulder being in an extended position (behind the torso). It also engages the brachialis and brachioradialis in the forearms, while requiring stabilizer engagement from the front deltoids to maintain the arm position.