How to do it
Spread the rope ends apart at the bottom to deepen the lat contraction.
- 1
Attach a rope to a high pulley cable machine.
- 2
Grasp the rope with both hands and step back to create tension.
- 3
Lean forward slightly, keeping your back straight and chest up.
- 4
Push the rope down towards your thighs, keeping your elbows straight.
- 5
Pause at the bottom, then slowly return to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Lean slightly forward and keep your chest up to better target the lat muscles during the pushdown.
Common mistakes
- ✕Bending the elbows during the pushdown
- ✕Rounding the lower back forward
- ✕Swinging the torso for momentum