Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Iridium uses sub-muscle fatigue awareness to prioritize this exercise when the short head of the biceps is fresh relative to the long head. Since the wide grip alters mechanical leverage, Iridium tracks 1RM progression separately from standard curls to ensure weight recommendations stay accurate. The system also factors in your recent compound pulling volume to keep specific arm work within your Maximum Recoverable Volume limits.

Form Cues

Grip the barbell significantly wider than shoulder-width with palms facing up
Keep your elbows tucked into your ribs and pointing down
Squeeze your glutes and brace your core to stabilize your torso
Contract the biceps hard at the top without letting elbows drift forward

Don't

Don't swing your torso or hips to generate momentum
Don't let your elbows flare outward away from your body
Don't curl your wrists excessively at the top of the movement
Don't shorten the range of motion; fully extend your arms at the bottom

Common Mistakes

Using excessive body momentum (cheating)
Lifting the elbows too high at the contraction point
Hyperextending the lower back
Not using a grip wide enough to bias the short head

Muscles Worked

This variation primarily targets the short head of the biceps brachii, also known as the inner bicep, by placing the shoulder in an externally rotated position. While the long head and forearms assist in the movement, the wide hand placement mechanically disadvantages the long head, forcing the inner bicep to perform the majority of the work.