Intermediate
CABLE PUSHDOWN (WITH ROPE ATTACHMENT)
Upper arms
Body Part
Triceps
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Attach a rope attachment to a high pulley on a cable machine.
2
Step:2 Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
3
Step:3 Grasp the rope with an overhand grip, palms facing each other.
4
Step:4 Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
5
Step:5 Exhale and push the rope downward by extending your elbows until your arms are fully extended.
6
Step:6 Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
