Exercise

Cable Pushdown (with Rope Attachment)

Also works: Forearms

How to do it

1. Attach a rope attachment to a high pulley on a cable machine.
2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grasp the rope with an overhand grip, palms facing each other.
4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
5. Exhale and push the rope downward by extending your elbows until your arms are fully extended.
6. Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
7. Repeat for the desired number of repetitions.

In FYL you log the Cable Pushdown (with Rope Attachment) as weight & reps — every set counts toward your volume, PRs and XP.