Cable Pushdown (With Rope Attachment)

Setup

1. 01Set the pulley high and attach a rope.
2. 02Grip the rope ends with neutral palms, thumbs toward the ceiling.
3. 03Stand close to the stack with a slight forward hinge.
4. 04Pin the elbows to your sides before the first rep.

Execution

1. 01Press the rope down, splitting the ends apart as the elbows straighten.
2. 02Finish with the palms turned slightly back and the elbows locked.
3. 03Hold the squeeze briefly at the bottom.
4. 04Let the hands rise together under control until forearms pass parallel.

Checkpoints

• -Rope ends separate at the bottom of every rep.
• -Elbows stay pinned to the ribs throughout.
• -Full lockout with a deliberate one-second squeeze.
• -Shoulders stay down; the trunk stays quiet.

Common mistakes

• -Keeping the rope ends together and losing the extra range.
• -Using so much weight the ends can no longer split.
• -Elbows flaring out as fatigue builds.
• -Rocking the torso to press the weight down.