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Upper Arms · Cable
Cable Cross Pushdown
Cable Cross Pushdown is a beginner isolation strength exercise that works the triceps (upper arms), with the shoulders, forearms and core assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Anterior Deltoids
- Forearms · Forearm Flexors
- Core · Rectus Abdominis, Transversus Abdominis
How to do Cable Cross Pushdown
- Stand upright between two high cable pulleys and hold each handle in the opposite hand.Bend your elbows so that the handles are crossing in front of your chest.
- Extend your elbows to press the handles down and outward until your arms are fully extended.
- Pause briefly while squeezing your triceps at the bottom of the movement.
- Slowly bend your elbows to return the handles to the starting position and repeat for the desired number of repetitions.
Form tips
- Keep your elbows close to your sides throughout the exercise.
- Move only at your elbows and avoid swinging your shoulders.
- Keep your torso upright and your core engaged throughout the movement.
- Inhale as you return to the starting position and exhale as you press the handles downward.
Cable Cross Pushdown alternatives
More triceps exercises
Cable Cross Pushdown FAQ
What muscles does Cable Cross Pushdown work?
Cable Cross Pushdown mainly works the triceps in the upper arms (Triceps Brachii). The shoulders, forearms and core work as secondary muscles.
What equipment do you need for Cable Cross Pushdown?
You need a cable.
How many sets and reps of Cable Cross Pushdown should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Cross Pushdown good for beginners?
Yes. Cable Cross Pushdown is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Cable Cross Pushdown burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Cross Pushdown?
Other exercises for the triceps include Band Triceps Pushdown Single Arm, Dumbbell Overhead Extension Seated, Barbell Lying Triceps Skull Crushers and Dumbbell Seated Kickback.
For developers
Use Cable Cross Pushdown in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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