For triceps growth

Overhead EZ-Bar Extension vs Overhead Cable Extension

For triceps growth, overhead cable extension rates well ahead on our research criteria: easier to progress, 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.

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Overhead EZ-Bar Extension

Barbell

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Overhead Cable Extension

Cable

Research score

Target tension

Excellent

Loaded stretch

Excellent

Progression

Strong

Excellent

Low cost

Good

Strong

See the full triceps ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose overhead EZ-bar extension

The EZ bar is free

Good reasons to choose overhead cable extension

You want something easy to learn
You want to keep adding weight in small steps
You want something easier on your joints

Overhead EZ-Bar Extension

Overhead Cable Extension

You need

EZ bar, bench

Cable station

Skill

Takes some practice

Easy to learn

Type

Isolation

Why they rank where they do

Overhead EZ-Bar Extension. An overhead position trains the long head in its stretch, which grew the triceps more in a direct comparison.

Overhead Cable Extension. Overhead extensions grew the triceps about 1.4× more than the arm-at-side version in a 12-week study.

From the research

Maeo et al., 2023: Overhead cable extensions grew the triceps about 1.4× more than the same exercise with the arm at the side, over 12 weeks. (21 untrained adults; one study.)Cited for both in triceps

Questions

Which is better for triceps growth, overhead EZ-bar extension or overhead cable extension?

For triceps growth, overhead cable extension rates well ahead on our research criteria: easier to progress, 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.

Is overhead EZ-bar extension or overhead cable extension easier to learn?

Overhead cable extension is easier: it’s easy to learn, while overhead EZ-bar extension takes some practice.

Can you do overhead EZ-bar extension or overhead cable extension at home?

Overhead EZ-bar extension needs an EZ bar and a bench, 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.

Which is easier on the joints, overhead EZ-bar extension or overhead cable extension?

Overhead cable extension: it rates Strong for joint and recovery cost in our research rubric, against Good for overhead EZ-bar extension.

More comparisons

Overhead EZ-Bar Extension Overhead Cable Extension All triceps exercises

Overhead EZ-Bar Extension vs Overhead Cable Extension

For triceps growth, overhead cable extension rates well ahead on our research criteria: easier to progress, 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.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose overhead EZ-bar extension

The EZ bar is free

Good reasons to choose overhead cable extension

You want something easy to learn
You want to keep adding weight in small steps
You want something easier on your joints

Overhead EZ-Bar Extension

Overhead Cable Extension

You need

EZ bar, bench

Cable station

Skill

Takes some practice

Easy to learn

Type

Isolation

Why they rank where they do

Overhead EZ-Bar Extension. An overhead position trains the long head in its stretch, which grew the triceps more in a direct comparison.

Overhead Cable Extension. Overhead extensions grew the triceps about 1.4× more than the arm-at-side version in a 12-week study.

From the research

Maeo et al., 2023: Overhead cable extensions grew the triceps about 1.4× more than the same exercise with the arm at the side, over 12 weeks. (21 untrained adults; one study.)Cited for both in triceps

Questions

Which is better for triceps growth, overhead EZ-bar extension or overhead cable extension?

Is overhead EZ-bar extension or overhead cable extension easier to learn?

Overhead cable extension is easier: it’s easy to learn, while overhead EZ-bar extension takes some practice.

Can you do overhead EZ-bar extension or overhead cable extension at home?

Overhead EZ-bar extension needs an EZ bar and a bench, 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.

Which is easier on the joints, overhead EZ-bar extension or overhead cable extension?

Overhead cable extension: it rates Strong for joint and recovery cost in our research rubric, against Good for overhead EZ-bar extension.