8 Best Lateral Head Tricep Exercises for Bigger Arms

When it comes to building strong and well-defined arms, the triceps play a major role. The lateral head, one of the three parts of the triceps, gives your arms that wide and muscular look. 

In this article, we’ll explore the best exercises to target the lateral head of the triceps, helping you achieve stronger and more sculpted arms.

[Related Article] Tricep Exercises: Build Strength and Size Effectively

Short Summary

• Understanding the Triceps: The triceps muscle consists of three parts: the long head, medial head, and lateral head. The lateral head is crucial for building arm definition and overall strength.
• Importance of Targeting the Lateral Head: Focusing on this part of the triceps can improve your overall arm appearance and strength.
• Effective Exercises: We will cover several exercises that specifically work the lateral head of the triceps.
• Simple and easy to follow: This guide provides clear instructions to help you get the most out of your triceps training.
• Benefits Beyond Aesthetics: Strengthening the lateral head of your triceps can improve your overall upper body strength, enhance your workout performance, and help prevent injuries
• Supplement to Enhance Tricep Strength and Size: Our top supplement, AnaFuse is designed to help boost tricep strength and size by supporting muscle growth and enhancing performance.

About Triceps

The triceps, short for triceps brachii, are the muscles located at the back of your upper arms. They play a vital role in arm movement and strength. As the name suggests ("tri" meaning three), it consists of three distinct heads:

• Long head: This is the largest of the three and runs along the back of your arm, connecting to your shoulder blade.
• Medial head: Located deeper within the arm, the medial head is mostly hidden by the other two heads.
• Lateral head: This is the outer part of the triceps and is responsible for the "horseshoe" shape often seen in well-developed arms.

All three heads come together and attach to a tendon that connects to the ulna, one of the bones in your forearm. This connection allows the triceps to pull on the ulna and straighten your arm. 

Each head plays a role in elbow extension, but focusing on specific exercises can help you target each head for optimal growth and strength.

Tricep Function

The primary function of the triceps is to extend the elbow, which means straightening the arm. This action is crucial for pushing movements, like when you do push-ups or lift objects. 

When you push something away from your body like during a push-up or bench press, your triceps are working to extend your elbow and push the weight.

The triceps also help with other movements like lifting objects over your head or pushing yourself up from the ground. In addition to extending the elbow, the long head of the triceps helps with shoulder movements, but the triceps' primary function is arm extension.

Although all three heads of the triceps contribute to elbow extension, they have slightly different roles:

• Long Head: Most effective when the arm is overhead or behind the body; also assists with shoulder movement.
• Medial Head: Always active during elbow extension, regardless of arm position.
• Lateral Head: Primarily active during forceful elbow extension.

Can You Isolate The Lateral Head Tricep?

While it's impossible to completely isolate any single muscle head, you can emphasize the lateral head of the triceps with certain exercises and hand positions. Because they share a common attachment point, it's difficult to completely isolate one head from the others.

However, specific exercises and grip variations can shift more of the workload onto the lateral head. Here's how:

• Grip: Using a neutral grip (palms facing) or an overhand grip (palms facing down) tends to activate the lateral head more.
• Elbow Position: Keeping your elbows close to your body during exercises helps focus on the triceps, including the lateral head.
• Exercise Selection: Certain exercises, like close-grip bench presses and overhead extensions, are particularly effective at targeting the lateral head.

8 Best Lateral Head Tricep Exercises

1. Dumbbell Skull Crushers

A lying exercise where you lower dumbbells towards your forehead and then press them back to full extension, effectively isolating the triceps. 

This exercise allows for a deep stretch and effective contraction of the lateral head, promoting muscle growth and strength development.

How to Perform DB Skull Crushers:

• Lie flat on a bench with feet planted on the ground.
• Hold a dumbbell in each hand, arms extended straight above.
• Lower the dumbbells towards your forehead while keeping your upper arms stationary.
• Press the dumbbells back up to full extension.

2. Tricep Pushdowns

Using a cable machine, this exercise involves pushing a rope or bar down from a high pulley, maintaining tension on the triceps throughout the movement. 

Tricep pushdowns maintain consistent tension on the lateral head throughout the movement, and varying grip options can enhance targeting from different angles.

How to Do Tricep Pushdowns:

• Stand at a cable machine and attach a rope or bar.
• Grab the attachment with both hands and elbows at your sides.
• Push the rope or bar down, extending your arms fully while keeping your elbows still.
• Squeeze the triceps at the bottom, then slowly return to the starting position.

3. Diamond Push-Ups

Diamond push-ups are a variation of regular push-ups where your hands are placed close together underneath your chest, forming a diamond shape with your fingers. 

This variation targets the triceps, especially the lateral head. The close-hand placement focuses more on the triceps, with the lateral head doing much of the work.

How to Do Diamond Push-Ups:

• Get into a push-up position, but place your hands directly under your chest, with your thumbs and index fingers touching to form a diamond shape.
• Lower your body toward the ground, keeping your elbows close to your sides.
• Push yourself back up to the starting position.

4. Close-Grip Bench Press

The close-grip bench press shifts the focus from the chest to the triceps, especially the lateral head. By narrowing your hand placement, you increase tricep activation. 

This compound exercise not only engages the lateral head but also works the long head, providing a comprehensive tricep workout that builds overall strength and size.

How to Do Close-Grip Bench Press:

• Lie on a bench with your hands placed slightly narrower than shoulder-width on the barbell.
• Lower the bar slowly to your chest, keeping your elbows close to your body.
• Push the bar back up to the starting position, extending your elbows fully.

5. Overhead Tricep Extension

The overhead tricep extension helps target all three heads of the triceps, but adjusting your hand position can emphasize the lateral head. Using a dumbbell or rope attachment allows you to focus on the outer part of the triceps.

How to Do Overhead Tricep Extensions:

• Sit or stand with a dumbbell in both hands (or use a rope attachment on a cable machine).
• Extend your arms overhead, keeping your elbows slightly bent.
• Lower the weight behind your head by bending your elbows, then extend your arms back up.

6. Tricep Dips

Tricep dips are excellent for building strength in the triceps, with an emphasis on the lateral head when done correctly. You can adjust your body angle to isolate the triceps further. 

Keeping your torso upright during the dip limits chest involvement, focusing more on the triceps, especially the lateral head.

How to Do Tricep Dips:

• Place your hands on parallel bars or on the edge of a bench behind you.
• Lower your body slowly by bending your elbows, and keeping your torso upright.
• Push back up, focusing on using your triceps to extend your elbows.

7. Kickbacks (Dumbbell or Cable)

Tricep kickbacks are a great exercise for targeting the lateral head by working the arms in a bent-over position. The angle of the kickback forces the lateral head to engage and helps define the outer part of your triceps.

How to Do Kickbacks:

• Stand with a dumbbell in one hand, bend forward slightly at the hips, and place your other hand on a bench for support.
• Keep your upper arm close to your body, then extend your arm fully behind you, squeezing your tricep at the top.
• Slowly return to the starting position.

8. Bench Dips

Bench dips are a great bodyweight exercise to isolate the triceps, especially the lateral head, and can be done anywhere with a sturdy surface.

How to Do Bench Dips:

• Place your hands shoulder-width apart on the edge of a bench or stable surface. Extend your legs out in front of you.
• Lower your body by bending your elbows, keeping them close to your sides.
• Push back up to the starting position using your triceps.

Sample Lateral Head Tricep Workout Plans

1. Workout Plan for Beginners

• Close-Grip Push-ups: 3 sets of 8-12 repetitions
• Overhead Dumbbell Extension: 3 sets of 10-15 repetitions
• Tricep Pushdowns (Rope): 3 sets of 12-15 repetitions

2. Workout Plan for Intermediate

2-3 times per week, alternating between Workout A and Workout B, with at least a day of rest between sessions:

• Workout A:
  • Close-Grip Bench Press: 3 sets of 8-10 repetitions
  • Overhead Cable Extension: 3 sets of 10-12 repetitions
  • Bench Dips: 3 sets to failure (as many repetitions as possible with good form)
• Workout B:
  • Lying Tricep Extensions (Dumbbells): 3 sets of 10-12 repetitions
  • Tricep Pushdowns (V-Bar): 3 sets of 12-15 repetitions
  • Close-Grip Push-ups: 3 sets to failure

3. Workout Plan for Advanced

• Dumbbell Skull Crushers: 3 sets of 10-12 reps
• Tricep Pushdowns (Cable Machine): 3 sets of 12-15 reps
• Close-Grip Bench Press: 3 sets of 8-10 reps
• Kettlebell Overhead Tricep Extensions: 2 sets of 12-15 reps
• Bench Dips: 2 sets to failure

Workout Plan 2: Home Routine

1. Diamond Push-Ups – 3 sets of 10-15 reps
2. Bench Dips – 4 sets of 12-15 reps
3. Overhead Tricep Extension (Using a Water Bottle or Dumbbell) – 3 sets of 10-12 reps
4. Single-Arm Tricep Kickbacks (Dumbbell or Water Bottle) – 3 sets of 10-12 reps per arm

Tips for Your Workout

• Warm up your arms before starting the workout to prevent injury.
• Rest for 30-60 seconds between sets to maintain intensity.
• Focus on controlled movements and a full range of motion for better muscle activation.
• Gradually increase the weight or resistance as you get stronger.
• Include these workouts 1-2 times a week as part of your overall training program.
• Finish with a cool-down and stretching to aid recovery.

Benefits of Lateral Head Tricep Exercises

Focusing on lateral head tricep exercises can lead to:

• Stronger Arms: The lateral head is a significant part of the triceps, which makes up most of your upper arm’s muscle mass. Strengthening it improves overall arm power, helping you lift, push, and carry heavier loads.
• Defined Arm Appearance: The lateral head gives your arms a wider and more sculpted look. Targeting this muscle helps create the “horseshoe” shape many people aim for in their triceps.
• Increased arm size: The lateral head contributes significantly to the overall size of your triceps, so training it leads to bigger arms.
• Enhanced pushing strength: Stronger triceps translate to better performance in exercises like bench presses, overhead presses, and push-ups, as well as everyday activities that involve pushing.
• Improved Athletic Performance: Athletes benefit from stronger triceps in sports that involve throwing, punching, or pushing. Training the lateral head enhances power and endurance in these activities.

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FAQs: Lateral Head Tricep Exercises

Q: Do I need special equipment to train the lateral head?

A: Not necessarily. While equipment like cables, barbells, and dumbbells can help, you can also do bodyweight exercises like diamond push-ups and bench dips to target the lateral head effectively.

Q: How often should I train my triceps?

A: 2-3 times per week is generally sufficient, allowing for at least one day of rest between sessions.

Q: Can I train the triceps and biceps on the same day?

A: Yes, it's common to train opposing muscle groups (like biceps and triceps) together.

Q: What's more important for tricep growth: heavy weight or high reps?

A: A combination of both is ideal. Use heavier weights for lower reps (6-8) to build strength and size, and lighter weights for higher reps (12-15) for muscle endurance and definition.

Q: What are the common mistakes to avoid when targeting the lateral head?

A: Some common mistakes include using too much weight, flaring the elbows, rushing through the reps, and not using a full range of motion. Focus on controlled movements and proper technique for the best results.

Q: Do dips emphasize the triceps or the chest?

A: Dips can target both the triceps and the chest, depending on your form. Leaning forward during dips emphasizes the chest while keeping your body upright focuses more on the triceps.

Q: How many tricep exercises should I do?

A: For most people, 2-3 exercises per workout are sufficient to effectively target the triceps.

Q: What are the best lateral head tricep exercises that I can do at home?

A: Effective lateral head tricep exercises you can do at home include:

• Dumbbell Skull Crushers
• Tricep Pushdowns (using resistance bands)
• Diamond Push-Ups
• Bench Dips
• Kettlebell Overhead Tricep Extensions

Final Thoughts

Lateral head tricep exercises are key to building strong, defined arms and improving overall upper body strength. This article explored the anatomy and function of the triceps, ways to emphasize the lateral head, and provided effective exercises and workout plans.

While complete isolation isn't possible, understanding how to emphasize the lateral head can be a valuable tool in your training. Whether you're at the gym or exercising at home, there are plenty of options to fit your needs.

Sources:

https://www.gymshark.com/blog/article/best-tricep-exercises

https://powerliftingtechnique.com/best-lateral-head-tricep-exercises/

https://www.kettlebellkings.com/blogs/default-blog/lateral-head-tricep-exercises

https://ironbullstrength.com/blogs/training/lateral-head-tricep-exercises

https://homegymsupply.co.uk/blogs/guides/lateral-head-tricep-exercises