For triceps growth
For triceps growth, overhead EZ-bar extension rates higher on our research criteria: more stretch.
Rope pushdown is easier on the joints.
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
Overhead EZ-Bar Extension. An overhead position trains the long head in its stretch, which grew the triceps more in a direct comparison.
Rope Pushdown. Simple and joint-friendly, but the long head never gets stretched.
For triceps growth, overhead EZ-bar extension rates higher on our research criteria: more stretch. Rope pushdown is easier on the joints. 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.
Rope pushdown is easier: it’s easy to learn, while overhead EZ-bar extension takes some practice.
Overhead EZ-bar extension needs an EZ bar and a bench, so for most people it’s a gym exercise. Rope pushdown needs a cable station, so for most people it’s a gym exercise.
Rope pushdown: it rates Excellent for joint and recovery cost in our research rubric, against Good for overhead EZ-bar extension.