For triceps growth
For triceps growth, cross-body cable extension rates well ahead on our research criteria: 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.
Skull Crusher. Lowering behind the head stretches the long head, but heavy reps can be hard on the elbows.
For triceps growth, cross-body cable extension rates well ahead on our research criteria: 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.
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. Skull crusher needs an EZ bar and a bench, 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 Good for skull crusher.