Cable pushdown
Cable pushdown uses a pushdown-style arm action to work the backs of your upper arms. It helps you build strength for movements that involve straightening your elbows or pushing away from your body. This bodyweight version needs no equipment.
Using a pushdown-style motion, you move your arms from bent elbows towards a straighter position while keeping the effort focused in your upper arms. You should feel the work mainly along the backs of your upper arms, particularly as your elbows straighten, rather than through your shoulders, neck or lower back.
Choose this movement when you want to give your arms focused attention without using equipment. Building strength at the backs of your upper arms can support everyday pushing actions and other exercises where you straighten your elbows. It also suits small spaces and can be included without needing access to a gym or any special setup.
How to do it
Begin on your hands and knees, with your hands slightly ahead of your shoulders.
Shift your body forward until your shoulders move just beyond your hands.
Lower your forearms towards the floor by bending your elbows while keeping your upper arms still.
Press through your palms to straighten your elbows and lift your forearms away from the floor.
Shift your body back to the starting position on your hands and knees.