Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Iridium classifies this as a high-hypertrophy accessory movement and typically places it later in a session to accumulate specific bicep volume without increasing systemic fatigue. The AI checks your 7-day workout history and current muscle recovery status to ensure adding this isolation work won't exceed your Maximum Recoverable Volume for the biceps. If progressive overload stalls based on your weight and RPE trends, Iridium may rotate this exercise or adjust the set volume to break through the plateau.

Form Cues

Adjust the seat so your armpits rest snugly over the top edge of the pad
Keep your triceps flush against the pad throughout the entire set
Lower the dumbbell slowly until your arm is fully extended
Squeeze the bicep hard at the top of the movement
Keep your wrist in line with your forearm to protect the joint

Don't

Don't lift your elbows off the pad as you curl the weight up
Don't lean your body backward to help hoist the dumbbell
Don't stop the movement halfway down; aim for a full stretch
Don't let the weight rest on your shoulder at the top of the rep
Don't slam the weight into full extension at the bottom

Common Mistakes

Lifting hips off the seat
Shortening the range of motion
Using excessive momentum
Hyperextending the elbow at the bottom
Curling past the point of tension

Muscles Worked

This exercise primarily targets the biceps brachii, with a strong emphasis on the short head due to the arms being positioned in front of the body. It also heavily recruits the brachialis and brachioradialis in the forearms, while the bench support completely eliminates assistance from the shoulders or back.