How to do it
Keep your chin neutral and resist the pull of the cable on the way back.
- 1
Attach a rope handle to a high pulley and grab it with both hands.
- 2
Stand with your back to the machine, feet shoulder-width apart.
- 3
Extend your arms and push the rope forward at shoulder height.
- 4
Slowly return to the starting position while maintaining control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Maintain a slight bend in your elbows throughout the exercise to keep tension on the triceps and shoulders.
Common mistakes
- ✕Pressing the rope downward instead of forward
- ✕Rocking the torso forward to push
- ✕Bending the wrists backward during the press