Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Cable Overhead Press
3 sets 路 10 reps 路 45s rest
Opens with the biggest shoulder movement while you are freshest.
Steps
Set both cable pulleys to the lowest position and grip a single handle in each hand with an overhand grip.
Step into the cables with a staggered stance, brace your core, and bring the handles to shoulder height.
Start with the elbows tucked roughly 30 degrees in front of the torso and forearms vertical.
Press both handles straight up overhead until the arms lock out with the handles meeting above your head.
Squeeze the shoulders at the top, then lower the handles slowly back to shoulder height over 2 seconds.
Repeat for 8 to 12 controlled reps without leaning back or pressing the hips forward.
Cues
Ribs stay down.
Press straight up.
Lock out gently.
Common mistakes
Leaning back hard to push the handles up, which turns the lift into a standing incline press and risks back strain.
Letting the elbows flare straight out to the sides, which strains the front shoulders.
Cutting the lockout short and missing the strongest contraction at the top.
Pressing too fast on the descent and losing tension before the next rep.
2. Cable Bar Face Pull
3 sets 路 12 reps 路 40s rest
Balances the press with rear-shoulder work so the session is not all pushing.
Steps
Set the pulley above head height and attach a straight bar, then grip it overhand at shoulder width.
Step back until the cable has tension and stand with feet hip-width apart and a slight forward lean.
Pull the bar toward your forehead with the elbows flaring wide and high, leading with the back of the upper arms.
Squeeze your rear delts and upper back at the end of the pull, keeping your wrists in line with your forearms.
Slowly let the bar travel back to full arm extension over 2 to 3 seconds, keeping the chest tall.
Repeat for 12 to 20 reps, prioritizing the squeeze and elbow path over loading heavy weight.
Cues
Elbows lead high.
Pull to the forehead.
Slow return.
Common mistakes
Pulling the bar too low toward the chin or chest, which turns the lift into a row and loses the rear-delt focus.
Letting the elbows drop instead of leading high and wide, swapping rear-delt work for biceps engagement.
Leaning back hard to use bodyweight as a counterweight instead of pulling cleanly with the back.
Loading too heavy and shrugging the traps up, hiding the rear delts under upper-trap dominance.
3. Cable Bar Pushdown
3 sets 路 12 reps 路 40s rest
The straight bar keeps both arms even, which makes it the best place to start triceps work.
Steps
Set the pulley to the highest position and attach a straight bar, then grip it overhand at shoulder width.
Step close to the stack and tuck your elbows tight against your ribs with your forearms parallel to the floor.
Press the bar straight down by extending your elbows fully, keeping the upper arms locked in place.
Squeeze the triceps hard at the bottom with the arms straight and the bar near your thighs.
Let the bar travel back up slowly over 2 seconds, stopping when your forearms are parallel to the floor.
Repeat for 10 to 15 reps, keeping a tall torso and avoiding any forward lean to muscle the bar down.
Cues
Elbows pinned.
Extend fully.
Control the way up.
Common mistakes
Letting the elbows flare forward and away from the ribs, turning the lift into a chest-driven press.
Leaning the torso forward to push down with bodyweight, which steals load from the triceps.
Cutting the lockout short, missing the strongest contraction at the bottom of the movement.
Bouncing the weight up at the top instead of controlling the return, throwing away half the working set.
4. Cable Rope Pushdown
3 sets 路 12 reps 路 40s rest
The rope lets the hands separate at the bottom for a stronger finish than the bar.
Steps
Set the pulley to the highest position and attach a rope, then grip both ends with palms facing each other.
Step close to the stack and tuck your elbows tight against your ribs with forearms parallel to the floor.
Press both ends of the rope straight down by extending your elbows until your arms are fully locked out.
Pull the rope ends apart at the bottom and rotate the palms down for an extra triceps squeeze.
Let the rope travel back up slowly over 2 seconds, stopping when forearms are parallel to the floor.
Repeat for 10 to 15 reps without leaning forward or letting the elbows drift away from the ribs.
Cues
Split the rope.
Turn palms down.
Squeeze at the bottom.
Common mistakes
Letting the elbows flare forward, turning the lift into a chest-driven press.
Leaning the torso forward to push down with bodyweight, stealing load from the triceps.
Skipping the hand separation at the bottom, missing the deeper long-head contraction.
Bouncing the weight up at the top instead of controlling the return.
5. Cable Single Arm Rope Pushdown
3 sets 路 12 reps 路 35s rest 路 both sides
Single-arm work catches the side that has been coasting through the two-handed sets.
Steps
Set the pulley to the highest position and attach a rope, then grip one end with one hand using a neutral grip.
Step close to the stack and tuck your working elbow tight against your ribs with the forearm parallel to the floor.
Place your non-working hand on your hip and brace your core to keep the torso square to the cable.
Press the rope end straight down by extending the elbow until the arm is fully locked out.
Rotate the palm down at the bottom for an extra triceps squeeze, then pause briefly at lockout.
Let the rope travel back up slowly over 2 seconds and repeat for 10 to 15 reps per side.
Cues
One arm at a time.
Shoulder stays down.
Full extension.
Common mistakes
Letting the elbow flare forward, turning the lift into a chest-driven press.
Twisting the torso to muscle the rope down, which steals load from the triceps.
Cutting the lockout short, missing the strongest contraction at the bottom.
Bouncing the weight up at the top instead of controlling the return.