Single-Arm Cable Pushdown
One arm at the high pulley, elbow pinned to the side through the whole rep.
How to do it
Setup
One handle at the high pulley, elbow pinned, free hand behind the back or on the hip.
Steps
- Press the handle down to a straight arm.
- Squeeze at the bottom.
- Return the forearm with the elbow frozen.
Common mistakes
Shoulder dipping with the press: level shoulders. Elbow chasing the cable: glued to the side. Weak side skipped: it goes first and sets the count.
Breathing
Exhale pressing, inhale returning.
