Rope Pushdown

Proper Positioning

1. Stand with the feet hip to shoulder width apart

2. Knees slightly bent

3. Chest out, glutes out

4. Shoulders back

5. Grab the rope with a neutral grip

6. Elbows pointed back, flexed at 90 degrees

7. Elbows in a fixed position

Proper Technique

1. Contract the triceps, slowly lowering the rope

2. As the rope lowers, gradually turn the knuckles facing parallel to the floor

3. Pause and 'squeeze' at peak contraction

4. As the eccentric phase occurs, gradually return the knuckles to the initial positioning

5. Slowly return to starting position

Essential Tips

1. Do not use momentum

2. Keep elbows in a fixed position, and avoid moving the elbows with the weight

3. Avoid swinging

4. Reduce the use of the forearms

5. Do not hyperextend the elbows

6. Do not lock the elbows