EXERCISE PDF
Rope Pushdown
Use a dual-ended rope on a high pulley to train the back of the upper arms. Extend the elbows while keeping the upper arms near your sides.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Triceps brachii
Assisting & stabilizing muscles
- Anconeus (assists elbow extension)
- Forearm muscles (grip and wrist stability)
- Shoulder-region and trunk muscles (upper-arm and postural stability)
How to perform
- Secure a dual-ended rope to the high cable. Face the machine with a steady stance and grip just above each end stop.
- Soften the knees and align wrists with forearms. Bend the elbows comfortably, keeping the upper arms near the sides and the cable engaged.
- Extend the elbows to press down while shoulders and upper arms remain nearly still. Let the rope ends separate modestly and pause briefly.
- Bend the elbows slowly to return without letting the upper arms drift forward. Control the stack without dropping or slamming it.
Cautions
- Do not snap the elbows straight or arch the lower back strongly.
- Use a load that permits a steady grip and posture. Stop for elbow, wrist or shoulder pain.
- Follow the machine instructions for secure attachment and adjustments.