A cable pushdown with a rope attachment, letting the hands split apart at the bottom for a strong triceps contraction.
Primary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Attach a rope to a high pulley, grip each end with a neutral grip and stand tall with elbows at your sides.
Start with forearms about parallel to the floor.
Push the rope down, separating the ends as the arms straighten.
Squeeze the triceps with hands beside the thighs.
Return under control to the start.
Breathing: Exhale as you push down, inhale on the return.
Pull the rope apart at the bottom
Elbows stay still
Control the top
Swinging the torso
Elbows flaring out
Short range at the top
Stand close enough to the stack that the cable runs vertically, avoiding a pull on the shoulders.