Discover the best triceps exercises for lateral head muscle development to sculpt powerful arms. Our expert guide includes 9 targeted exercises to strengthen your lateral triceps for impressive results.
If you’re looking to chisel your arms and enhance your upper body strength, working on those triceps is a non-negotiable part of your fitness routine.
The triceps brachii muscle, with its three heads—the lateral head, the long head, and the medial head—is primarily responsible for extending the elbow joint and straightening the arm.
This comprehensive guide focuses on the best triceps exercises specifically designed to target the lateral head, ensuring you get the results you want.
From explaining why these exercises deserve a spot in your workout routine to provide a detailed breakdown of each move, this ultimate resource has you covered.
Triceps Anatomy
Before we dig into the exercises, it’s crucial to understand the role of the lateral head of the triceps. This muscle, often referred to as the ‘horseshoe’, is that outer section of the triceps that becomes visible when you flex your arm sideways. .
For strength movements, including overhead activities such as pressing and throwing, the lateral head plays a significant role in extending the shoulder. Know more about Triceps Brachii.
Strengthening this aspect of your triceps can translate into improved performance in various upper body exercises and sports, making it an important muscle group to focus on for athletes and casual gym-goers alike.
Criteria for Selection: Lateral Head Triceps Exercises
When selecting the top 9 triceps exercises for lateral head, several criteria were carefully considered to ensure that they’re not only effective in targeting the lateral head of the triceps but also versatile and accessible.
Variation is the spice of life in fitness, and that’s no different when it comes to triceps training. By incorporating variety into your workout, you can prevent plateaus and ensure overall triceps development.
This list does exactly that, providing an assortment of movements that complement each other and work in unison to provide a comprehensive triceps workout.
The Top 9 Triceps Exercises for Lateral Head
Triceps Dips
STEP-BY-STEP GUIDE :
- Begin by locating parallel bars or a stable platform suitable for dips. Ensure they are sturdy and positioned to shoulder-width apart.
- Grip the bars or edges of the platform with your hands, arms straight and shoulder-width apart. Keep your body upright, elbows close to your body.
- Slowly bend your elbows to lower your body, focusing on keeping your elbows pointing straight back rather than flaring out. Lower yourself until your elbows form a 90 Degrees angle.
- Engage your triceps forcefully to straighten your arms, lifting your body back to the starting position. Ensure your movement is controlled and your core stays engaged throughout the exercise.
- Perform the desired number of reps, maintaining proper form and controlled movements throughout each rep.
Maintaining correct form is crucial for maximizing the efficacy of tricep dips and for preventing injury. Keep your movements steady and controlled, focusing on activating the triceps with each dip. This is one of the most explosive lateral head tricep exercises if you do it with weights on your thighs.
Close-Grip Bench Press
STEP-BY-STEP GUIDE :
- Position yourself on a flat bench under a racked barbell. Ensure the barbell is racked at a height you can comfortably lift off and rerack after completing your set.
- Grip the barbell with your hands slightly narrower than shoulder-width apart. This close grip is essential to target the triceps effectively. Lie back on the bench with your eyes directly under the bar.
- With a controlled movement, lift the bar off the rack by straightening your arms. Hold the barbell above your chest with your arms locked. This is your starting position.
- Inhale and slowly begin to lower the bar towards the middle of your chest by bending your elbows. Keep your elbows close to your body throughout the movement to emphasize triceps engagement. The bar should descend in a straight line.
- Exhale as you press the barbell back up to the starting position by extending your arms. Focus on using your triceps to drive the movement, keeping your wrists straight and elbows close to your body.
- Complete the desired number of repetitions, ensuring you maintain a controlled tempo and proper form throughout each rep.
Safety Tips and Considerations: Always use a weight that allows you to perform the exercise with correct form. If you’re new to the close-grip bench press, consider practicing the movement with an empty bar or light weights until you’re comfortable with the technique. It’s also advisable to have a spotter when working with heavier weights to ensure safety.
Skull Crushers
STEP-BY-STEP GUIDE :
- Start with a barbell, EZ-bar, or dumbbells. Begin with a lighter weight to focus on form and prevent injury.
- Lie flat on a bench and grip your weight with both hands. Extend your arms fully above your chest, keeping your wrists straight.
- Slowly bend your elbows to lower the weight towards your forehead. Keep the upper arms stationary; the movement should only occur at the elbows.
- Push the weight back up to the starting position by extending your arms, focusing on engaging your triceps.
- Complete your set with controlled movements, ensuring that you maintain proper form to maximize effectiveness and minimize risk of injury.
Performing skull crushers with the correct technique is crucial for targeting the triceps effectively and safely. Remember to keep the movement smooth and controlled, focusing on the muscle contraction rather than the weight used.
Overhead Dumbbell Extension
STEP-BY-STEP GUIDE :
- Select an appropriate weight. It’s better to start lighter and increase as you get comfortable with the movement.
- Stand with your feet shoulder-width apart or sit on a bench with back support. Hold the dumbbell with both hands and fully extend your arms above your head.
- Keeping your upper arms close to your ears, bend your elbows to lower the dumbbell behind your head. Your elbows should aim towards the ceiling as you perform the movement.
- Engage your triceps to extend your arms back to the starting position. Ensure the movement is smooth and controlled, focusing on isolating the triceps throughout the extension.
- Perform the desired number of reps, maintaining good form. Keep your core engaged, and avoid locking your elbows to prevent strain.
Tip: Proper elbow placement is crucial. Keep them as close together as possible, and avoid letting them flare out to maintain focus on the triceps. These kind of triceps exercises for lateral head requires strength and also increases strength.
Note:- Checkout other Triceps Exercises for Lateral Head, click here.
Cable Pushdown
STEP-BY-STEP GUIDE :
- Attach a straight bar or rope attachment to a high pulley. Adjust the weight according to your fitness level.
- Grasp the bar with an overhand grip, hands shoulder-width apart. Stand upright with a slight forward lean, feet shoulder-width apart for stability.
- Begin with your elbows bent and the bar at chest level. Keep your elbows close to your body; this is critical for proper execKeeping your upper arms stationary, push the bar down by extending your elbows until your arms are fully extended at your sides. The movement should be smooth and controlled.
- Slowly return the bar to the starting position, maintaining tension in the triceps throughout the upward phase.
- Complete the desired number of reps and sets, maintaining good form throughout.
Key Tips: Focus on keeping your elbows fixed at your sides to ensure the triceps are engaged properly. Avoid using body momentum; the movement should be performed using the triceps exclusively. Adjust the weight as necessary to keep the exercise challenging yet doable without compromising form.
Triceps Kickback Extensions
STEP-BY-STEP GUIDE :
- Choose a weight that allows you to maintain proper form throughout the exercise. Starting with lighter weights is advised as this movement requires precise control.
- Begin by standing with your feet hip-width apart, holding a dumbbell in each hand. Bend forward at the waist until your torso is nearly parallel to the ground, keeping your back straight.
- Bend your elbows so that your forearms are perpendicular to the floor. Keep your elbows close to your body. This is your starting position.
- Keeping your upper arms stationary, exhale as you extend your arms back until they are straight. Focus on using your triceps to do the work.
- Once your arms are fully extended, pause and squeeze your triceps. Then, inhale as you slowly return the weights to the starting position by bending your elbows.
- Complete the desired number of repetitions and sets, maintaining focus on form and tricep engagement throughout.
Key Tips: Ensure you keep your spine neutral and head aligned with your spine throughout the exercise. Movements should be controlled and deliberate to prevent momentum from taking over, ensuring your triceps are fully engaged during the exercise.
Cross-Body Triceps Extension
STEP-BY-STEP GUIDE :
- Choose a weight that allows for controlled movement without straining. It’s beneficial to start lighter and gradually increase the weight as you become more comfortable with the exercise.
- Stand or sit with your back straight, holding a dumbbell in one hand. If standing, place your feet shoulder-width apart for stability.
- Raise your arm so that the elbow is at shoulder height, and the dumbbell is positioned next to the opposite shoulder. Your upper arm should remain stationary throughout the exercise.
- While keeping your upper arm still, exhale and extend your forearm to straighten the arm. Ensure the movement is focused and controlled, primarily engaging the triceps muscle.
- At the peak of the extension, squeeze your triceps for a moment, then inhale and slowly return to the starting position with control. Complete the desired number of repetitions. Switch arms and perform the same number of reps to maintain balance between both triceps.
Key Tips: Keep your abdominal muscles engaged and back straight to provide support and stability during the exercise. Focus on isolating the triceps muscle throughout the movement to maximize effectiveness.
Incline Dumbbell Triceps Kickbacks
STEP-BY-STEP GUIDE :
- Set an incline bench to a 45-degree angle.
- Choose a weight that allows you to keep good form, usually lighter than what you might use for flat bench exercises.
- Lie chest-down on the incline bench, holding a dumbbell in each hand with palms facing in. Keep your feet flat on the floor for stability.
- With a dumbbell in each hand, position your arms so your upper arms are parallel to the floor, and your forearms are pointing towards the ground, creating a 90-degree angle at the elbows.
- Exhale as you extend both arms back and up, focusing on using your triceps to move the weight. Keep your upper arms still; only your forearms should move.
- Once your arms are fully extended, hold the position briefly and squeeze your triceps.
- Inhale as you slowly lower the dumbbells back to the starting position.
- Complete the desired number of reps and sets, maintaining strict form to ensure the focus remains on the triceps.
Key Tips: Keep your head down and back straight, aligning with the bench to avoid any strain. Ensure your movements are smooth and controlled for maximum triceps engagement. These type of triceps exercises for lateral head muscle requires much force to perform and thus, is effective.
Reverse Grip Triceps Pushdown
STEP-BY-STEP GUIDE :
- Position the pulley on a high setting and attach a straight bar to the cable machine.
- Choose a weight that allows you to perform the exercise with good form while still challenging your triceps.
- Stand facing the cable machine, grasp the bar with an underhand grip (palms facing up), hands shoulder-width apart.
- Lean slightly forward from the hips, keeping your back straight. Keep your elbows close to your torso throughout the exercise.
- Exhale as you push the bar down towards your thighs, straightening your arms completely. Focus on using your triceps to perform the movement.
- Once your arms are fully extended, hold the position briefly to maximize the contraction in your triceps. Then, inhale as you slowly return the bar to the starting position, maintaining control and tension in the triceps.
- Complete the desired number of repetitions and sets, ensuring to keep your movements controlled and precise to keep the emphasis on the triceps muscles.
Key Tips: To prevent using momentum or engaging other muscle groups unduly, maintain a slight forward lean and keep your movements smooth. Adjust the weight as needed to keep the focus on your triceps without compromising form.
Tips for Growth
In the quest for bigger, stronger arms, focusing on the triceps is essential. The triceps brachii muscle, with its three heads (lateral, medial, and long), plays a critical role in defining the upper arm’s size and shape.
Among these, the lateral head of the triceps often garners special attention for those aiming to achieve that coveted horseshoe shape. To specifically target this area, incorporating triceps exercises for lateral head into your workout routine is key.
I have listed some effective triceps exercises for lateral head above. Here are some tips to help you on your journey.
- Add More Volume: For hypertrophy, increasing the volume of triceps work in your routine is crucial. Aim for multiple sets across these exercises to challenge your triceps and stimulate growth.
- Focus on Form: Especially with triceps exercises, maintaining proper form ensures that the targeted muscles are engaged effectively, reducing the risk of injury and maximizing growth.
- Progressive Overload: Gradually increasing the weight or resistance over time will challenge your triceps to adapt by growing stronger and larger.
Tips for Maximizing the Effectiveness of Each Exercise
Focus on the Mind-Muscle Connection
Concentrate on the triceps doing the work and not merely moving the weight. A strong mind-muscle connection can lead to more effective contractions and better results.
Ensure Correct Form
Using proper form not only reduces the risk of injury but also ensures that the targeted muscle group is the one bearing the brunt of the exercise.
Adjust the Resistance
Utilizing the appropriate amount of weight is crucial to an effective workout. It should be challenging enough that the last few reps are tough to complete with good form, ensuring you’re making progress.
Don’t Skip the Warm-Up Sets
Before you go hard into your working sets, take the time to warm up the triceps with lighter weights. This helps prepare the muscles for the heavier loads to come and can contribute to a more productive workout.
Sample Lateral Head Tricep Exercises
The following workout is an example of how you could incorporate these nine exercises into your routine. Since this is a sample session, you may need to adjust the sets, reps, and rest time to match your fitness level and goals. The sample workout triceps exercises for lateral head are:-
Exercise 1: Triceps Dips
- 4 sets of 8-10 reps
- 1-minute rest between sets
Exercise 2: Close-Grip Bench Press
- 4 sets of 8-10 reps
- 1-minute rest between sets
Exercise 3: Skull Crushers
- 3 sets of 10-12 reps
- 45-seconds rest between sets
Exercise 4: Overhead Dumbbell Extension
- 3 sets of 10-12 reps
- 45-seconds rest between sets
Exercise 5: Cable Pushdown
- 3 sets of 10-12 reps
- 45-seconds rest between sets
Repeat the workout 1-2 times per week, striving to increase the weight or reps over time to continue challenging your muscles and promoting growth.
Benefits and Expected Results
Regularly integrating these top 9 lateral head of tricep exercises into your workout routine is likely to yield a host of benefits. Your triceps will become noticeably more defined, giving shape to the rest of your arm and providing aesthetic appeal.
Additionally, you should experience increased strength in triceps-dominant exercises as well as enhanced upper-body stability for daily activities and sports.
To optimize your results, ensure you’re following a healthy diet that supports your fitness goals and allows for proper recovery. Adequate rest and nutrition are just as vital as exercise for muscle development.
Conclusion
Understanding the importance of properly doing triceps exercises for lateral head with correct form is crucial for anyone looking to achieve overall arm development and strength.
By incorporating the top 9 triceps exercises highlighted in this guide, you can be sure that your workout regimen is well-rounded and optimized for success. You can find more informational blog posts like this on our Blog page.
Remember, the road to a well-sculpted physique is a marathon, not a sprint. Be patient with your progress, stay consistent with your workouts, and always listen to your body. Your arms will thank you!
