Single Arm Tricep Pulldown (Cross Body)
The single arm cross body tricep pulldown is a cable isolation exercise where you press one handle down and across your body, working one arm at a time. It builds the triceps, the muscles on the back of your upper arm, and works your grip and trunk as well. It suits beginners and experienced lifters who want controlled arm work and a chance to spot differences between left and right.
Muscles worked
The Single Arm Tricep Pulldown (Cross Body) mainly works your triceps, with your forearms and abs helping.
Setting up
- Set the pulley at roughly head height or above and attach a single D-handle. Choose a light weight to start with, such as 5 to 10 kg.
- Stand facing the stack, one or two small steps back, with your feet about shoulder-width apart and a slight bend in your knees.
- Take the handle in one hand and tuck that elbow against your ribs, with your hand in front of your chest and your forearm roughly level with the floor. Rest your free hand on your hip or the machine for balance.
How to do the Single Arm Tricep Pulldown (Cross Body)
- Stand tall with your ribs down and your stomach gently braced, as if you were about to be nudged in the belly.
- Pin your working elbow to your side so your upper arm stays still for the whole rep.
- Straighten your elbow and push the handle down and across your body towards your opposite thigh.
- Stop when your arm is almost straight and squeeze the back of your upper arm for a second. Don't snap the elbow into a locked position.
- Let your hand travel back up the same diagonal line, slowly, until your forearm is level with the floor or just above it.
- Keep your shoulder down and your elbow in place throughout, and repeat for all your reps before swapping arms.
Form tips
- Think of the elbow as a hinge fixed to your ribs. Only the forearm should move.
- Keep your torso square to the machine. If your body twists to help the weight down, it is too heavy.
- Keep your wrist in line with your forearm and grip the handle firmly without crushing it.
- Take about one second to press down and two seconds to return, so the weight stack does not pull your arm up.
- Match your reps on both sides, starting with your weaker arm.
Common mistakes
Elbow drifting forward or out
Keep your elbow tucked against your ribs. If it keeps moving, lower the weight until your upper arm stays still.
Leaning or twisting to push the weight
Stand tall with your stomach braced and your hips and shoulders facing the machine. Reduce the load if you cannot stay upright.
Using a short, bouncy range
Start each rep with your forearm level with the floor, finish with your arm almost straight, and pause briefly at the bottom.
Letting the wrist bend
Keep your knuckles and forearm in a straight line and think about pushing through the heel of your hand.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps per arm with a challenging but controlled weight, resting 90-120 seconds. Do it after your main pressing exercises. |
|---|---|
| Build muscle | 3-4 sets of 10-15 reps per arm, resting 60-90 seconds. Stop each set when you could do about 1-2 more good reps. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps per arm with a light to moderate weight, resting 45-60 seconds, as part of a full-body routine. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Single Arm Tricep Pulldown (Cross Body) alternatives
Machine taken, or want some variety? These work the same main muscles.
Single Arm Tricep Pulldown (Cross Body) FAQs
What is the difference between a cross body and a standard tricep pushdown?
In the cross body version, you work one arm at a time and finish with your hand moving across your body rather than straight down. Many people find it easier to feel the triceps squeeze at the bottom and to keep their torso and elbow in position. Both are good options, so choose the one that feels more controlled for you.
How much weight should I use for single arm tricep pulldowns?
Start light, around 5 to 10 kg, and pick a weight that lets you keep your elbow pinned and your torso still. The last couple of reps should feel hard, but your form should not change. Increase the weight in small steps once you can complete all your sets cleanly.
Why do I feel it in my shoulder instead of my triceps?
This usually means your elbow is moving forward or out, or the weight is too heavy. Lower the load, tuck your elbow against your ribs and focus on straightening the elbow only. Stop if you feel any pain and get it checked.
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