How Iridium Programs This

Iridium identifies this as a medial-head focused isolation movement and checks your 7-day history to ensure recent heavy pulling volume hasn't pre-exhausted your forearms. If your recovery scores suggest your grip is currently a limiting factor, the system will swap this for a neutral or overhand variation to ensure the triceps remain the primary driver of failure. Volume is tracked specifically against your medial tricep work capacity to prevent the overtraining often seen with smaller muscle groups.

Form Cues

Grip the bar with palms facing up
Pin your elbows tightly against your ribs
Extend arms fully until straight
Squeeze the triceps hard at the bottom
Keep your wrists neutral and straight

Don't

Don't let your elbows flare outward
Don't let your elbows drift forward or back
Don't curl your wrists at the bottom
Don't use momentum to swing the weight
Don't hunch your shoulders forward

Common Mistakes

Flaring elbows away from body
Using excessive weight
Bending wrists under load
Leaning too far forward
Incomplete range of motion

Muscles Worked

This exercise primarily targets the triceps brachii, placing specific emphasis on the medial head due to the supinated (underhand) hand position. It also requires significant activation from the forearm flexors and wrist stabilizers, making it a dual-purpose movement for arm development.