equipment

Cable

sets

3

reps

12-15

rest

45-60 sec

1. Set the pulley to a high position and attach a straight bar or rope.
2. Stand facing the machine, about an arm's length back.
3. Take the attachment with your arms extended overhead and slightly forward.
4. Hinge slightly at the hips with a soft bend in the knees.
5. Brace your midsection and set your shoulder blades down.

1. Sweep the bar down in an arc toward your thighs.
2. Keep your elbows almost straight with only a slight fixed bend.
3. Continue until the bar reaches the front of your thighs.
4. Squeeze your back briefly at the bottom.
5. Let the bar rise back overhead under control, keeping the same elbow angle.

Exhale as you sweep the bar down, inhale as it travels back overhead.

• Keep the elbow angle fixed — this is an arc, not a pressdown.
• Move from the shoulders, not the elbows.
• Keep your torso still rather than rocking forward and back.
• Use a light weight so the arc stays controlled.
• Keep your ribs down instead of arching the lower back.

• Bending the elbows and turning it into a triceps pressdown.
• Leaning forward and using bodyweight to drive the bar down.
• Going too heavy and losing the fixed arm position.
• Letting the bar pull the arms up quickly at the end of each rep.
• Shrugging the shoulders during the movement.

From arms extended overhead and slightly forward to the bar at the front of the thighs. Keep the elbows fixed so the range comes entirely from the shoulders.