Rope push-down
- Attach a rope handle to a high cable pulley. Stand facing the machine and grip the rope with both hands, palms facing each other.
- Keeping your elbows tucked into your sides, push the rope down until your arms are fully extended, pulling the rope ends apart at the bottom.
- Slowly control the rope as it rises back to the starting position.
Tips
- Keep your elbows fixed at your sides throughout the movement so that only your forearms travel downward.
- At the bottom of each rep, actively pull the two rope ends apart so your wrists move slightly outward before you return to the start.
- Control the rope on the way back up so it rises at a steady pace rather than snapping back freely.
Common mistakes
- Letting the elbows drift forward and away from the sides as the rope is pushed down, which changes the path of the forearms.
- Skipping the rope split at the bottom and stopping with the hands close together, leaving the range of motion incomplete.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
