Cable Pushdown (with Rope Attachment)

1. Attach a rope to the high pulley of a cable station and set a moderate weight, around 15 to 25 kg for most lifters to start.
2. Grip the rope with a neutral grip, palms facing each other, thumbs against the rubber ends.
3. Step back slightly, hinge forward a few degrees at the hips, and pin your elbows to your sides.
4. Exhale and push the rope down by extending your elbows, splitting the two ends apart as your hands pass your hips.
5. Lock out fully and squeeze the triceps for a one-count, keeping your wrists straight.
6. Inhale and let your forearms rise under control until they pass parallel to the floor, without letting your elbows drift forward.
7. Repeat without leaning on the weight or swinging your torso.

Common Mistakes

• Elbows flaring forward: letting the elbows drift ahead of the torso turns the movement into a pressdown driven by the shoulders and chest, robbing the triceps of tension.
• Using too much weight: heavy loads force torso lean and momentum; the triceps respond better to strict reps with a full lockout.
• Not splitting the rope: keeping the rope ends together at the bottom skips the peak contraction that makes the rope attachment worth using.
• Cutting the top of the rep: stopping the forearms well below parallel shortens the range and reduces the stretch on the triceps.