For triceps growth
For triceps growth, cross-body cable extension rates well ahead on our research criteria: more stretch, more of the work on the triceps.
Cable kickback is easier to progress.
Both are good choices, and they train the triceps differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Cable Kickback. Hardest where the triceps is shortest, so it misses the stretch, but it’s light on the elbows.
Cross-Body Cable Extension. Arms across the body give the triceps a long range under steady cable tension, one side at a time.
For triceps growth, cross-body cable extension rates well ahead on our research criteria: more stretch, more of the work on the triceps. Cable kickback is easier to progress. Both are good choices, and they train the triceps differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
Cable kickback is easier: it’s easy to learn, while cross-body cable extension takes some practice.
Cable kickback needs a cable station, so for most people it’s a gym exercise. Cross-body cable extension needs a cable station, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.