DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Set the pulley high with a rope attachment; face the machine and hold both ends of the rope with a neutral grip.
- 02
Feet shoulder-width apart, torso leaning slightly forward, upper arms close to the sides, elbows bent to about 90 degrees.
- 03
Exhale and, keeping the upper arms still, press the rope down until the arms are straight, spreading the hands slightly apart at the bottom.
- 04
Inhale and let the forearms return to about 90 degrees under control.
Common mistakes
- Swinging the upper arms and using the shoulders and back.
- Leaning far over to push down with body weight.
- Letting the rope rise too high so the elbows leave the sides.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replaceCable Straight-bar Pushdown
Equipment needed: Cable
When it applies: Same cable station with a rope attachment; the hands may spread slightly at the bottom, and the load may need to be a little lighter than with the bar. (AI-assisted translation, pending review)
- Instead of this exercise, doCable Straight-bar Pushdown
Equipment needed: Cable
When it applies: Use the straight bar when no rope attachment is available; the technique points are the same. (AI-assisted translation, pending review)
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.