How Iridium Programs This

Iridium balances this isolation work against your heavy pulling volume by analyzing your recent 7-day history to ensure cumulative grip fatigue does not hinder performance on main lifts like deadlifts or rows. The algorithm calculates your remaining recoverable volume for the forearms specifically, assigning sets only when local muscle recovery allows for effective hypertrophy work. Progression is driven by RPE feedback, allowing the system to incrementally increase load or reps without exceeding your Maximum Recoverable Volume.

Form Cues

Rest your forearms completely flat against your thighs or a bench
Allow the barbell to roll down to your fingertips at the bottom
Curl the weight up by flexing your wrists as high as possible
Squeeze your forearm muscles hard at the peak of the movement
Control the weight slowly on the way down

Don't

Don't lift your forearms off your legs to move the weight
Don't use your biceps to help curl the bar
Don't perform the movement with jerky or explosive momentum
Don't cut the range of motion short
Don't grip the bar so tightly that it cannot roll to the fingers

Common Mistakes

Lifting forearms off the bench
Using too much momentum
Reducing range of motion
Curling with the biceps
Using a weight that is too heavy

Muscles Worked

This exercise primarily targets the wrist flexors located on the underside of your forearm, which are crucial for grip strength and wrist stability. It also engages the finger flexors when you allow the bar to roll down to your fingertips, providing complete development of the inner forearm muscles.