Main Area Targeted: Lateral Head
Strengths: In addition to all the cable benefits, the pressdown has an advantage to note: it is such a simple setup. That means you can easily pair it with other exercises in a circuit, and do drop sets with ease with the slip of a pin.
How To: Stand in front of a high-pulley cable and grasp the straight-bar attachment with a palms-down grip. With your knees soft, lean forward slightly at the hips and keep your elbows close to your sides as you bring your forearms parallel to the floor. Flex your triceps to press the bar toward your thighs until your elbows are fully extended. Hold the peak contraction for a beat before returning to the start, being careful not to allow the weight stack to touch down between reps.