Arms · Cable

Rope Pushdown

Rope Pushdown — Start · elbows tucked, rope at chest heightRope Pushdown — Finish · arms straight, rope pushed down and apartStart · elbows tucked, rope at chest height
Working hardestAssisting

The movement

  1. 1Grip both ends of the rope at a high pulley, elbows at your sides.
  2. 2Push down and spread the rope ends apart as your arms straighten.
  3. 3Return under control.
0/3

Start here

First time doing this

3 sets·10-15 reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.

Weight
lb
Reps
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