cable pushdown (with rope attachment)

Instructions

1. 1

   Step 1: Attach a rope attachment to a high pulley on a cable machine.

2. 2

   Step 2: Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.

3. 3

   Step 3: Grasp the rope with an overhand grip, palms facing each other.

4. 4

   Step 4: Keep your elbows close to your sides and your upper arms stationary throughout the exercise.

5. 5

   Step 5: Exhale and push the rope downward by extending your elbows until your arms are fully extended.

6. 6

   Step 6: Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.

7. 7

   Step 7: Repeat for the desired number of repetitions.