Exercise movement reviewed by:Jesse Gallager

How Iridium Programs This

Iridium programs this cable variation to target the lateral and medial tricep heads, leveraging constant tension to drive hypertrophy without heavy skeletal loading. The algorithm typically schedules this exercise when your 7-day history shows significant compound pressing, using it to top off your Maximum Adaptive Volume without spiking systemic fatigue. Iridium relies on RPE trends here to ensure you maintain high intensity even with lighter loads, securing progressive overload through metabolic stress rather than raw weight.

Form Cues

Hinge forward at the hips to create a stable base
Pin your elbow to your ribcage throughout the set
Fully extend your arm until the elbow locks out
Squeeze the tricep hard at the point of peak contraction
Control the weight slowly as you return to the start

Don't

Don't let your elbow drop or swing forward during the rep
Don't use momentum to jerk the weight back
Don't stand completely upright; maintain a hip hinge
Don't flare your elbow out to the side

Common Mistakes

Swinging the upper arm
Using excessive weight
Failing to achieve full lockout
Standing too upright
Flaring the elbows outward

Muscles Worked

This exercise primarily isolates the lateral and medial heads of the triceps brachii, which are crucial for arm definition and lockout strength. The cable machine provides constant tension throughout the entire range of motion, keeping the triceps engaged even at the bottom of the movement where dumbbells would normally lose resistance.