MILE-AWAY PUSHDOWN

Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Attach a long rope to the pulley station (if you don’t have one, attach two ropes to the pulley station and pull them all the way through). Stand 3 feet away from the weights stack and take a neutral-grip on the rope. Pull your elbows tight to your sides (like a T-Rex), they will remain here for the rest of the set. I like to get into a split-stance.
  • REP: Press the rope down and back, as if you’re trying to pull your hands behind the line of your body. Squeeze your triceps hard as you do so.
  • TIP: You’ll probably not be able to go quite as heavy on this version of pushdowns, because we’ve used our stance to deliberately maximize the tension to peak at the end of each press. Weight doesn’t matter, TENSION matters.

MUSCLES WORKED BY THIS EXERCISE:

  • Arms (Triceps)
rocking triceps pushdown

ALTERNATIVE EXERCISES: