Exercise movement reviewed by:Jesse Gallager

How Iridium Programs This

Iridium tracks sub-muscle group fatigue to schedule this isolation movement when your triceps long head needs specific stimulus to reach Minimum Effective Volume but your primary pressing muscles are already exhausted. As a low-impact accessory, the AI prioritizes it to accumulate local work without negatively affecting your systemic recovery score for future sessions. Progression is driven by RPE trends rather than 1RM strength estimations, allowing for precise overload monitoring even when standard cable weight increments make jumping load difficult.

Form Cues

Keep your upper arm vertical and close to your head throughout the set
Extend your forearm upward until the arm is fully straight
Squeeze the tricep hard at the point of full extension
Control the cable slowly as you lower the weight back behind your head
Maintain a neutral wrist position to protect the joint

Don't

Don't let your elbow flare out to the side excessively
Don't use body momentum or arch your back to move the weight
Don't allow your elbow to drift forward or backward during repetitions
Don't cut the range of motion short at the top or bottom

Common Mistakes

Flaring the elbow out sideways
Using momentum to swing the weight up
Moving the upper arm during the rep
Arching the lower back excessively
Using a weight that prevents full extension

Muscles Worked

This exercise primarily targets the long head of the triceps brachii due to the overhead position, which places that specific muscle head in a stretched position. It also engages the lateral head as a secondary mover, helping to build overall arm thickness and correct left-to-right strength imbalances.