How Iridium Programs This

Iridium identifies the shift in tension to the brachialis and brachioradialis, crediting volume toward forearm landmarks distinct from general bicep work. The algorithm checks your 7-day history for heavy pulling movements to ensure your grip is recovered enough to handle the prescribed volume. When calculating weight targets, Iridium separates your reverse-grip strength data from standard curls to ensure progressive overload remains accurate despite the mechanical disadvantage.

Form Cues

Hold the EZ bar with a shoulder-width, overhand (pronated) grip
Pin your elbows firmly against your ribcage throughout the set
Squeeze your glutes and brace your core to maintain a rigid torso
Curl the weight up until your forearms are nearly vertical
Lower the bar slowly for a 3-count to maximize forearm tension

Don't

Don't let your elbows flare out or drift forward during the curl
Don't swing your hips or lean back to generate momentum
Don't curl your wrists excessively at the top of the movement
Don't let the weight drop quickly without control
Don't lift the bar so high that tension leaves the muscles

Common Mistakes

Using excessive momentum
Flaring elbows outward
Extending the wrists excessively
Shortening the range of motion
Gripping the bar too tightly

Muscles Worked

This exercise places primary emphasis on the brachioradialis (upper forearm) and the brachialis, effectively bridging the gap between the upper and lower arm. While it recruits the biceps brachii, the overhand grip places the biceps in a mechanically disadvantageous position, forcing the forearms to do the heavy lifting for improved thickness and grip capacity.