Push-down
- Attach a straight bar to a high cable pulley. Stand facing the machine and grip the bar with an overhand grip (palms down).
- Keeping your elbows tucked into your sides, push the bar down until your arms are fully extended.
- Slowly control the bar as it rises back to the starting position.
Tips
- Keep your elbows fixed at your sides throughout the movement so that only your forearms move up and down.
- Control the bar on the way back up, allowing it to rise at a steady pace rather than letting it pull your arms upward abruptly.
- Stand close enough to the cable stack that the cable runs at a consistent angle, keeping the bar's path vertical throughout the push-down.
Common mistakes
- Allowing the elbows to drift forward and away from the sides as the bar is pushed down, changing the angle of the movement.
- Leaning the torso forward over the bar and using body weight to push it down instead of extending the arms.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
