The cross body cable triceps push down is a single-arm isolation exercise that uses a high cable pulley and a diagonal pressing path to target the triceps. Unlike a standard two-handed pushdown, working one arm at a time and driving the handle down and across toward the opposite hip changes the angle of resistance, adding emphasis to the lateral and long heads of the triceps. It's a straightforward accessory movement for building arm size and correcting strength imbalances between sides.
Muscles Targeted
- Primary: Triceps brachii, particularly the lateral and long heads
- Secondary: Anconeus
- Tertiary: Core stabilizers, forearm and grip muscles
Starting Position
Attach a single D-handle to a high cable pulley. Stand facing the machine with feet staggered for stability, and grasp the handle with one hand using an overhand grip. Pin your upper arm to your side with the elbow bent to roughly 90 degrees, torso upright with a slight forward lean, and your free hand resting on your hip or bracing on your thigh.
Execution Steps
- Set your upper arm against your ribs and keep it pinned there for the entire set
- Extend your elbow, driving your hand down and across your body toward the opposite hip
- Keep the movement isolated to the forearm, avoiding any shoulder or torso rotation to assist
- Reach full elbow extension and squeeze the triceps hard for a brief pause
- Return the handle with control, letting the elbow bend back to 90 degrees without letting the weight stack slam
- Complete all reps on one arm, then switch sides and repeat
Form Cues
- Pin the elbow: Keep your upper arm glued to your side throughout - any drift toward the front turns this into a shoulder movement
- Commit to the diagonal path: Actually cross the handle toward your opposite hip rather than pushing straight down, which is what creates the cross-body emphasis
- Full lockout: Extend the elbow completely at the bottom to fully engage the triceps
- Controlled return: Resist the cable on the way back up instead of letting it snap your forearm upward
- Keep your torso still, using your abs to prevent the lean from turning into a swing
Common Mistakes
- Swinging the upper arm or shoulder: Letting the shoulder move to help push the weight reduces triceps isolation and can strain the shoulder joint - keep the upper arm fixed against your torso.
- Pushing straight down instead of across: Skipping the diagonal path removes the exercise's defining feature and just becomes a one-arm standard pushdown - actively drive toward the opposite hip.
- Using too much weight: Excess load forces you to lean your torso or lose elbow position - drop the weight until you can keep the upper arm still for every rep.
- Partial range of motion: Stopping short of full elbow extension leaves gains on the table - finish each rep with a complete lockout and squeeze.
- Rushing the eccentric: Letting the cable yank the arm back up skips the lengthening portion of the movement that drives growth - lower with control.
Variations
- Standard rope triceps pushdown: Two-handed version that allows heavier loading and a wider grip at lockout
- Reverse-grip cable pushdown: Underhand grip that shifts emphasis toward the medial head
- Single-arm reverse-grip pushdown: Combines the unilateral and underhand-grip benefits
- Overhead cable triceps extension: Trains the triceps in a lengthened position, complementing the pushdown's shortened-position emphasis
- Cable triceps kickback: Horizontal cable path that isolates full elbow extension from a bent-over position
Tips for Progression
- Add weight in small increments (2.5-5 pounds) once you can complete all reps with full elbow lockout on both arms
- Build to 12-15 reps per arm before increasing load
- Slow the eccentric tempo to increase time under tension without adding weight
- Superset with a compound pressing movement to pre-fatigue or finish off the triceps
Training Notes
Use the cross body cable triceps push down 2-3 times per week as a triceps accessory movement, placed after compound pressing exercises like bench press or dips. A typical protocol is 3 sets of 10-12 reps per arm with 45-60 seconds of rest between sets. Train the weaker arm first each session so total volume stays matched between sides.