Rope Pushdown
Triceps ·Cable ·Beginner
How to do Rope Pushdown
- 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.
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