Own Every Range
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VIDEO DEMO

Long-pause single-arm pressdown

Progression of Cable Pressdown

YouTube · Renaissance PeriodizationSingle-Arm Cable Triceps PressdownWatch the demonstration

PROGRESSION · HOW TO DO IT

Long-pause single-arm pressdown

These steps are written specifically for the Long-pause single-arm pressdown. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Long-pause single-arm pressdown. Face a high cable, hold the attachment with elbows beside the ribs, and stand with the trunk steady.

  2. 02
    Move the pattern

    Keep the upper arms still as you straighten the elbows and press the handle toward the thighs.

  3. 03
    Match the demand

    Complete one arm at a time while keeping the trunk and shoulder position unchanged. Hold the named position without drifting, then exit it under control.

  4. 04
    Finish with control

    Squeeze the triceps with the arms straight, then bend the elbows slowly without letting them drift forward. Control the return.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

CHEST & TRICEPS / 49

Short rangeShort range

Long-pause single-arm pressdown

Sets: 3–4 · Reps: 10–20

Long-pause single-arm pressdown is a progression of Cable Pressdown. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The upper arm stays quiet while the elbow straightens against continuous cable tension, creating a simple and measurable shortened-range triceps drill.