Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Iridium tracks your performance on this lift independently from standard curls, recognizing that the pause eliminates momentum and lowers your estimated 1RM. The system relies on your RPE feedback to measure intensity, ensuring you achieve progressive overload through strict tension rather than just adding weight. This data feeds into your bicep volume tracking, helping Iridium balance your workload against your Maximum Recoverable Volume.

Form Cues

Pin your elbows against your ribcage throughout the entire set
Curl the bar upward and hold the peak contraction for a distinct 2-second count
Lower the weight slowly for 3-4 seconds to maximize time under tension
Brace your core and squeeze your glutes to prevent swinging
Fully extend your arms at the bottom of every repetition

Don't

Don't use momentum or swing your hips to get the bar moving
Don't let your elbows drift forward or flare out during the curl
Don't rush the pause at the top; ensure a full stop
Don't lean backward to counterbalance the weight
Don't cut the range of motion short at the bottom

Common Mistakes

Lifting too heavy and sacrificing the isometric hold
Allowing elbows to drift forward to assist the lift
Leaning back to cheat the weight up
Bouncing out of the bottom position
Flexing the wrists excessively at the top

Muscles Worked

This exercise primarily targets the long and short heads of the biceps brachii, utilizing an isometric pause to maximize peak contraction. By eliminating momentum, it also heavily engages the brachialis and forearm flexors to stabilize the weight during the hold and controlled eccentric phase.