For triceps growth
For triceps growth, overhead cable extension rates higher on our research criteria: more stretch, easier to progress.
Cross-body cable extension is easier on the joints.
Both are good choices that train the triceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
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.
Overhead Cable Extension. Overhead extensions grew the triceps about 1.4× more than the arm-at-side version in a 12-week study.
For triceps growth, overhead cable extension rates higher on our research criteria: more stretch, easier to progress. Cross-body cable extension is easier on the joints. Both are good choices that train the triceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Overhead cable extension 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. Overhead cable extension needs a cable station, so for most people it’s a gym exercise.
Cross-body cable extension: it rates Excellent for joint and recovery cost in our research rubric, against Strong for overhead cable extension.