How Iridium Programs This

Iridium programs this accessory movement to target the posterior deltoids and rhomboids while minimizing systemic fatigue. Since resistance depends on body angle, the algorithm tracks your RPE and bodyweight performance to monitor progressive overload rather than absolute weight. This specific volume is calculated against your Maximum Recoverable Volume for the rear delts to ensure local muscle recovery.

Form Cues

Start with arms extended in front of you, tension on the straps
Pull your body up by driving elbows back and down towards your ribs
Rotate your hands back so palms face forward at the top
Squeeze your shoulder blades together firmly at the peak
Maintain a rigid plank position from head to heels throughout

Don't

Don't shrug your shoulders up towards your ears
Don't let your hips sag or your lower back arch
Don't use momentum or jerk your body upward
Don't let the straps go slack at the bottom of the movement
Don't jut your chin forward as you pull

Common Mistakes

Upper trap dominance (shrugging)
Breaking the core plank position
Leading with the head/neck
Incomplete range of motion
Flaring the ribcage

Muscles Worked

This exercise primarily targets the posterior deltoids and the external rotators of the rotator cuff, which are crucial for shoulder health and posture. It also heavily engages the rhomboids and middle trapezius for scapular retraction, while the core musculature works isometrically to maintain body alignment.