For triceps growth
For triceps growth, cross-body cable extension rates higher on our research criteria: easier on the joints, easier to progress.
Overhead dumbbell extension gives more stretch.
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 Dumbbell Extension. Same overhead advantage, harder to load and to get into position.
For triceps growth, cross-body cable extension rates higher on our research criteria: easier on the joints, easier to progress. Overhead dumbbell extension gives more stretch. 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 dumbbell 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 dumbbell extension needs dumbbells, so a home gym covers it.
Cross-body cable extension: it rates Excellent for joint and recovery cost in our research rubric, against Good for overhead dumbbell extension.