For triceps growth
For triceps growth, cross-body cable extension rates well ahead on our research criteria: more of the work on the triceps, more stretch.
Single-arm cable pushdown 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
Cross-Body Cable Extension. Arms across the body give the triceps a long range under steady cable tension, one side at a time.
Single-Arm Cable Pushdown. One arm at a time with steady tension. Joint-friendly, with less stretch than overhead work.
For triceps growth, cross-body cable extension rates well ahead on our research criteria: more of the work on the triceps, more stretch. Single-arm cable pushdown 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.
Single-arm cable pushdown 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. Single-arm cable pushdown 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.