For triceps growth
For triceps growth, cross-body cable extension rates well ahead on our research criteria: more of the work on the triceps, 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
Cross-Body Cable Extension. Arms across the body give the triceps a long range under steady cable tension, one side at a time.
Dumbbell Skull Crusher. Dumbbells let each arm find a comfortable path with a decent long-head stretch. Awkward to load heavy.
For triceps growth, cross-body cable extension rates well ahead on our research criteria: more of the work on the triceps, 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.
Dumbbell skull crusher is easier: it’s easy to learn, while cross-body cable extension takes some practice.
Cross-body cable extension needs a cable station, so for most people it’s a gym exercise. Dumbbell skull crusher needs dumbbells and a bench, so a home gym covers it.
Cross-body cable extension: it rates Excellent for joint and recovery cost in our research rubric, against Strong for dumbbell skull crusher.