Cross Cable Triceps Pushdown — how to, muscles worked, alternatives

How to do the Cross Cable Triceps Pushdown

Stand between two high pulleys, holding the opposite handle in each hand.
Start with elbows bent and hands near your upper chest.
Press the handles down and out until your arms are fully straight.
Slowly let the handles rise back to your upper chest.

Full technique — 7 steps

Set both cable pulleys to the highest position and attach single handles.
Take each handle in the opposite hand so the cables cross in front of your chest.
Stand tall in the middle of the station with your feet together.
Start with your elbows bent by your ribs and your hands near your upper chest.
Press the handles down and out by extending your elbows until your arms are fully straight.
Finish with your hands beside your hips without letting your shoulders roll forward.
Let the handles rise under control until your hands return to your upper chest.

Common mistakes

Stopping short of full extension
Letting shoulders roll forward
Swinging torso into the pushdown
Shrugging shoulders toward ears
Letting the handles snap back up

Form cues

Straighten arms completely
Finish beside your hips
Don't roll shoulders forward
Stand tall throughout
Keep wrists straight

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Triceps Pushdown (Rope) Beginner
This exercise Cross Cable Triceps Pushdown Beginner
Harder Barbell Skull Crusher Intermediate

Too hard for now? Start with the Triceps Pushdown (Rope).

Quick answers

What muscles does the Cross Cable Triceps Pushdown work?

Primary: Triceps 9/10. Also works: Forearms 3/10, Lats 3/10.

When should I do the Cross Cable Triceps Pushdown in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Cross Cable Triceps Pushdown?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Cross Cable Triceps Pushdown?

Resistance bands: Single Arm Resistance Band Triceps Pushdown, Resistance Band Floor Skull Crusher. Dumbbells: Dumbbell Floor Skull Crusher, Seated Dumbbell Triceps Kickback. Machine: Ski Erg Triceps Pushdown, Ski Erg Triceps Extension. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher.