How Iridium Programs This

Iridium tracks this exercise as a high-fatigue anti-extension movement, checking your 7-day history to ensure your anterior deltoids and lower abs aren't limited by recent heavy pressing or squatting. Since 1RM testing is impractical here, the AI relies on RPE trends and performance relative to your body weight to manage progressive overload.

Form Cues

Tuck your hips under to flatten your lower back
Brace your abs as if taking a punch
Squeeze your glutes throughout the entire rep
Initiate the return pull with your abs and lats
Keep your wrists straight and neutral

Don't

Don't let your lower back arch or sag
Don't pull back using your hips or hip flexors
Don't look up or crane your neck
Don't bend your elbows to pull the wheel back
Don't roll out further than you can control

Common Mistakes

Hyperextending the lumbar spine
Leading with hips during the return
Bending elbows like a tricep extension
Relaxing core tension at the bottom
Using momentum to return

Muscles Worked

This exercise primarily targets the rectus abdominis and transverse abdominis, working them isometrically to prevent the spine from arching. Secondarily, it heavily engages the lats and posterior deltoids to control the extension of the arms, while the glutes work to stabilize the pelvis.