How Iridium Programs This

Iridium programs this movement to target the triceps lateral head in a shortened position, often selecting it when sub-muscle fatigue tracking indicates the long head is already exhausted from overhead extensions. Since mechanical leverage limits heavy loading, the algorithm prioritizes higher rep ranges and uses RPE trends rather than 1RM estimations to gauge progressive overload. This strategy allows precise accumulation of accessory volume without pushing your total tricep workload beyond Maximum Recoverable Volume.

Form Cues

Hinge forward at the hips until your torso is nearly parallel to the floor
Pin your upper arm against your side and keep it stationary
Extend your elbow fully until the arm is straight
Squeeze the tricep hard at the top of the movement
Control the lowering phase back to a 90-degree angle

Don't

Don't let your elbow drop down during the set
Don't swing the dumbbell to generate momentum
Don't stand too upright, which reduces range of motion
Don't flick your wrist at the top of the extension

Common Mistakes

Using momentum to move the weight
Dropping the elbow below the torso
Rounding the lower back
Using a weight that is too heavy
Incomplete range of motion

Muscles Worked

This exercise primarily isolates the lateral head of the triceps, which gives the arm its width and definition from the side. While the long and medial heads assist in extending the elbow, the lateral head takes the brunt of the load, with the core and rear deltoids acting as stabilizers.