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Rope Pushdown exercise guide showing 4 movement steps using cable station
Rope Pushdown exercise guide showing 4 movement steps using cable station
Triceps4 steps•6s movement guide

Rope Pushdown exercise image and instructions

See how to do Rope Pushdown in a clear 4-step exercise image with concise instructions. Focus: triceps lateral head using cable station.

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Read the detailed Rope Pushdown tutorial →

Short instructions

How to do Rope Pushdown

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Take the declared Rope Pushdown position with cable station, brace the trunk, stabilize the shoulders, and point the elbows along the intended path.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and extend the elbows for Rope Pushdown; keep the upper arms controlled and avoid using torso momentum.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Finish with the elbows straight but not forcefully locked, shoulders stable, and wrists aligned with the forearms.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Inhale and bend the elbows under control until the triceps are lengthened and the exact starting alignment is restored.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Rope Pushdown setup, maintain controlled joint alignment, and stop if the movement causes pain.

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