Elbows drift forward and up
Upper arms swing; chest and lats assist.
Overactive muscles
Latissimus dorsiPec major
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Push · Upper Body
Rope Tricep Pushdown
Coaching cues
- High pulley with rope; elbows pinned at sides
- Push down and flare the hands apart at the bottom
- Full lockout; squeeze the triceps hard
- Control the return — elbows stay at sides throughout
Common faults 2
Hands don't flare at the bottom
Medial and lateral heads of the tricep get reduced stimulus without the flare.
Overactive muscles
Biceps brachiiBrachialis
Corrective work
StretchWrist extensor stretch↗