Cable Rope Pushdown

How to do it

1. Set the pulley to the highest position and attach a rope, then grip both ends with palms facing each other.
2. Step close to the stack and tuck your elbows tight against your ribs with forearms parallel to the floor.
3. Press both ends of the rope straight down by extending your elbows until your arms are fully locked out.
4. Pull the rope ends apart at the bottom and rotate the palms down for an extra triceps squeeze.
5. Let the rope travel back up slowly over 2 seconds, stopping when forearms are parallel to the floor.
6. Repeat for 10 to 15 reps without leaning forward or letting the elbows drift away from the ribs.

Common mistakes

• Letting the elbows flare forward, turning the lift into a chest-driven press.
• Leaning the torso forward to push down with bodyweight, stealing load from the triceps.
• Skipping the hand separation at the bottom, missing the deeper long-head contraction.
• Bouncing the weight up at the top instead of controlling the return.