Single-Arm Cable Pushdown

The one-arm pushdown with a single handle held overhand, palm down: the elbow stays at the side while the hand drives from chest height to a straight arm.

How to do it

Setup

Facing a high pulley, a single handle in one hand, palm down, elbow at the side, other arm relaxed.

Steps

Press the handle down to a straight arm, palm still facing the floor.
Hold the lockout for a beat.
Let the hand rise back to chest height with the elbow still; switch arms after the set.

Common mistakes

Wrist bending back under the load: keep it straight over the handle. Elbow wandering with each rep: only the forearm moves; pin it to the side. Shoulder rolling forward at the bottom: keep it back and down so the triceps finish the rep.

Breathing

Exhale pressing, inhale returning.