How Iridium Programs This

This movement places high isometric demand on the shoulders, so Iridium checks the recovery status of your anterior deltoids from recent pressing workouts before scheduling it. The algorithm tracks weight progression and RPE to determine when your core stability has improved enough to handle heavier loads. If your calculated shoulder fatigue is too high, Iridium will swap this for a core variation that requires less upper body support.

Form Cues

Start in a high plank with feet wider than shoulder-width
Brace your core tightly as if expecting a punch
Reach under your torso to grab the dumbbell with the opposite hand
Drag the weight smoothly across the floor to the other side
Keep your hips square to the ground throughout the movement

Don't

Don't let your hips rock side-to-side
Don't lift the dumbbell off the ground; drag it
Don't place your feet too close together
Don't allow your lower back to sag or arch
Don't rush the movement; control is key

Common Mistakes

Rocking hips excessively
Narrow foot stance reducing stability
Lifting the weight instead of dragging
Piking hips up toward the ceiling
Rushing the repetition

Muscles Worked

The primary focus is the entire core complex, specifically the obliques and rectus abdominis, which must work hard to resist rotation as you lift one arm. The anterior deltoids and triceps also play a crucial role in stabilizing the upper body while supporting your weight on a single arm.