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Triceps

Cross Body Tricep Pushdown

The Cross Body Tricep Pushdown is a strength exercise on a cable machine for your triceps. Share of the load in the Zulta muscle model: triceps (lateral head) 38%, triceps (medial head) 27% and triceps (long head) 19%.

Level: IntermediateEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set a single pulley at its highest position and clip on a single handle.
  2. Stand side-on to the machine and take the handle with the arm farther from it, so the cable crosses in front of your face.
  3. Start with the hand near the opposite shoulder, elbow bent and tucked close to your ribs.
  4. Straighten the elbow, pushing the handle down and out until the hand finishes beside the outside of your hip.
  5. Return slowly along the same diagonal until the hand is back at the opposite shoulder.

Tips

  • Keep the upper arm still: only the forearm travels.
  • Squeeze the back of the arm hard for a moment at full lockout.

Common mistakes

  • Rotating the torso away from the machine to move the handle.
  • Letting the elbow drift forward and turn the move into a press.

Muscles worked by the Cross Body Tricep Pushdown

  • Triceps (lateral head) Primary38%
  • Triceps (medial head) Primary27%
  • Triceps (long head) Secondary19%
  • Obliques Minor4%
  • Upper abs Stabilizer4%
  • Forearm flexors Stabilizer4%
  • Lats (lower) Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One arm at a time. Elbow extension with the arm at the side: the lateral and medial heads do most of the work, the long head is active but not lengthened because the shoulder stays neutral.

Cross Body Tricep Pushdown alternatives

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Frequently asked questions

What muscles does the Cross Body Tricep Pushdown work?

Mainly the triceps (lateral head) and triceps (medial head). The triceps (long head) assist.

Is the Cross Body Tricep Pushdown good for beginners?

The Cross Body Tricep Pushdown is rated intermediate. If you are new, learn the Single Arm Cable Pushdown first and build up from there.

What is a good alternative to the Cross Body Tricep Pushdown?

For example the Single Arm Cable Pushdown, Single Arm Tricep Pushdown (Cuff) and Single Arm Tricep Pushdown (No Attachment). They train mostly the same muscles.

Sources

  • Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250 (overhead vs neutral arm position)

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