Standing Single Hand Cable Push Down

  • Attach a single handle attachment to the highest setting on a cable machine and grab it with your palm facing down.
  • Stand up straight facing the machine until you are about 2 feet away.
  • Grab it with your elbow tight to your side with your arm making a 90 degree angle, and your forearm parallel to the ground.
  • During the entire exercise your forearm should not go above this 90 degree angle.
  • Extend your working arm down, making the elbow the pivot point.
  • From your elbow to your shoulder should not move during this movement.
  • Then follow the same line coming back in a controlled fashion.
  • One complete set is when both arms have been worked.
  • Repeat the movement for the recommended amount of repetitions.

STANDING SINGLE HAND CABLE PUSH DOWN WITH STRAIGHT BAR

  • Attach a straight bar attachment to the highest setting on a cable machine and grab it with your palms facing down.
  • Stand up straight facing the machine until you are about 2 feet away.
  • Grab the bar with both hands, keeping your elbows tight to your side.
  • Your arms should make a 90 degree angle, and your forearms should be parallel to the ground for your starting position.
  • During the entire exercise your forearm should not go above this 90 degree angle.
  • Extend your arms down, making the elbow the pivot point.┬áThe point from your elbow to your shoulder should not move during this movement.
  • Then follow the same line coming back in a controlled fashion.
  • One complete set is when both arms have been worked.
  • Repeat the movement for the recommended amount of repetitions.