For triceps growth
For triceps growth, seated dip machine and single-arm cable pushdown score the same on every criterion.
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
Seated Dip Machine. Heavy triceps pressing on a stable machine, without the shoulder stress of bodyweight dips.
Single-Arm Cable Pushdown. One arm at a time with steady tension. Joint-friendly, with less stretch than overhead work.
For triceps growth, seated dip machine and single-arm cable pushdown score the same on every criterion. 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.
About the same: both are easy to learn.
Seated dip machine needs a machine, 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.