Cable machine single arm pushdown

Muscles worked: Upper arms
Upper arms
🔧 cable machine 🔄 Also works with resistance band ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Attach a handle to the high pulley. Stand facing the machine, feet shoulder-width apart. Grasp the handle, palm down, and step back to create tension. Elbow close to your body, bent at 90 degrees. Extend your elbow, keeping your upper arm stationary, until fully extended. Pause briefly at the bottom. Slowly return to the start. Repeat on the opposite arm.

Muscles Worked

Triceps

Tips

Maintain a neutral spine. Keep your upper arm stationary; only your forearm moves. Control the movement, avoid momentum. Exhale on the push down, inhale on the return. Start with a lighter weight. Keep your wrist straight.

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