How to do a rope pushdown
Attach a rope to a high pulley and hold an end in each hand, palms facing each other.
Stand close to the stack with your feet apart, a slight forward lean, and your elbows at your sides.
Push the rope down until your arms are straight, spreading the ends apart at the bottom.
Squeeze your triceps for a moment.
Let the rope rise under control until your forearms are about parallel to the floor, keeping your elbows still.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common rope pushdown mistakes
Elbows moving forward and back
Keep them pinned to your sides. Only your forearms should move.
Leaning over the rope
A slight lean is fine; leaning your body weight into it moves the work away from your triceps.
Letting the rope rise too high
Stop when your forearms are about parallel to the floor.
Not pulling the rope apart
Spread the ends at the bottom so your arms straighten fully.
How to track your rope pushdown
Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.
Estimated 1RM, Epley formula
25 kg × (1 + 12 ÷ 30) ≈ 35 kg
A set of 12 at 25 kg estimates a one-rep max of about 35 kg.
