5A One-arm press-down

Sets 3 Reps 8-12 each side Rest 0sec Attach a rope handle to a cable station and hold an end in one hand. Pull the rope through the handle so that its full length hangs from the attachment (or grab both strands as shown here). Extend your elbow, pushing the handle down and away from your body. Complete all your reps on one side, then repeat on the other side.