Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Iridium identifies this exercise as a targeted stressor for the biceps short head and reviews your 7-day training history to ensure this specific sub-group hasn't been recently overworked. By tracking your Rate of Perceived Exertion (RPE) across sessions, the algorithm modulates load to ensure you achieve progressive overload through strict muscular fatigue rather than momentum. If your local muscle recovery status is low, Iridium will automatically adjust the volume down to maintenance levels to prevent overreaching.

Form Cues

Adjust the seat so your armpits rest comfortably over the top of the pad
Keep your triceps flat against the pad throughout the entire movement
Control the lowering phase for 2-3 seconds to maximize tension
Squeeze the biceps hard at the top of the curl
Keep your wrists neutral to protect your forearms

Don't

Don't lift your hips off the seat to help hoist the weight
Don't let your elbows flare out to the sides
Don't fully lock out or hyperextend your elbows at the bottom
Don't rock your body back and forth for momentum

Common Mistakes

Setting the seat too low or high
Lifting elbows off the pad at the top
Dropping the weight quickly (lack of control)
Using a grip that is too wide or narrow
Hyperextending elbows at the bottom

Muscles Worked

This exercise primarily isolates the biceps brachii, with a specific emphasis on the short head due to the arms being positioned in front of the body (shoulder flexion). It also heavily recruits the brachialis and forearms, providing excellent targeted growth by removing the ability to use the shoulders or back for assistance.