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

How Iridium Programs This

This variation loads the biceps long head in a fully stretched position, which typically generates higher fatigue per set than standard curls. Iridium tracks this specific sub-muscle stress against your Maximum Recoverable Volume to ensure the volume stimulates hypertrophy without exceeding your recovery capacity.

Form Cues

Set the bench angle to 45-60 degrees and press your back firmly against the pad
Let your arms hang straight down behind your torso to fully stretch the biceps
Keep your elbows pinned in space and pointed at the floor while curling
Squeeze the biceps hard at the peak contraction
Lower the weights slowly for a 2-3 second count to maximize the stretch

Don't

Don't let your elbows drift forward as you curl up
Don't lift your head or neck off the bench during the set
Don't use momentum or swing the dumbbells to initiate the lift
Don't cut the movement short; ensure full arm extension at the bottom

Common Mistakes

Using too much weight and swinging the body
Allowing elbows to travel forward (recruiting shoulders)
Lifting the head off the bench
Stopping short of full extension at the bottom
Flexing the wrists excessively at the top

Muscles Worked

This exercise primarily targets the long head of the biceps brachii by placing the shoulder in an extended position, which stretches the muscle across the shoulder joint. It also heavily recruits the short head of the biceps and the brachialis, while the forearms work to stabilize the grip.