10 Best Lateral Head Tricep Exercises
If you want strong and good looking arms, It’s important to work on the lateral head of your triceps. This part of the muscle helps make the back of your arms look like a “horseshoe” shape and adds size and strength.
In this article, We will explain ten great lateral head tricep exercises to help you focus on the lateral head of your triceps and make your arms strong and balanced.
1. Tricep Dips
Tricep dips are an effective exercise that help strengthen and tone the tricep muscles. You can follow this with points explaining the proper form.
How to Do It:
- Sit on the edge of a bench or sturdy chair, with your hands on the edge and fingers pointing forward.
- Slide off the edge, extending your legs in front of you while supporting your weight with your arms.
- Lower yourself by bending your elbows until they make a 90-degree angle.
- Push back up to straighten your arms.
Tips:
- By using Lateral Head Tricep Exercises Keep your chest lifted and don’t shrug your shoulders.
- For a harder workout, try straightening your legs or placing your feet on a higher surface
2. Bench Dips
Bench dips are an effective exercise that help strengthen and tone the tricep muscles. You can follow this with points explaining the proper form.
How to Do It:
- Place your hands on a bench behind you, shoulder-width apart, with your legs extended out in front of you.
- Lower your body by bending your elbows until they are about 90 degrees.
- Push through your palms to raise your body back up.
Tips:
- To target the lateral head more, keep your elbows close to your sides.
- You can make it easier by bending your knees or harder by putting your legs on another bench.
3. Skull Crushers
Skull crushers are an effective exercise that help strengthen and tone the tricep muscles. You can follow this with points explaining the proper form.
How to Do It:
- Lie flat on a bench with an EZ bar or dumbbells in your hands, arms straight up above you.
- Slowly bend your elbows to lower the weights towards your forehead, keeping your elbows steady.
- Straighten your arms to return to the starting position.
Tips:
- Use only your triceps for this exercise; don’t involve your shoulders or wrists.
- Start with lighter weights to help you control the movement better.
4. Tricep Push-Up
Tricep push-ups are an effective exercise that help strengthen and tone the tricep muscles. You can follow this with points explaining the proper form.
How to Do It:
- Begin in a high plank position, with your hands directly under your shoulders and your elbows close to your sides.
- Lower your body down while keeping your elbows close to your body to activate your triceps.
- Push back up, making sure your body stays in a straight line.
Tips:
- Engage your core to maintain stability, and keep your elbows from flaring out.
- This exercise works both your triceps and chest, with a special focus on the lateral head of the triceps.
5. Lying Tricep Extension
Tricep push-ups are an effective exercise that helps strengthen and tone the tricep muscles. You can follow this with points explaining the proper form.
How to Do It:
- Lie down on a bench and hold dumbbells with your arms extended straight above your chest.
- Bend your elbows to lower the weights toward your shoulders.
- Straighten your arms back up to the starting position.
Tips:
- Keep your elbows still and pointed forward throughout the exercise.
- This movement gives a great stretch and works the lateral head of your triceps effectively.
6. Close Grip Bench Press
Close grip bench press is an effective exercise that helps strengthen and tone the tricep muscles. You can follow this with points explaining the proper form.
How to Do It:
- Lie on a bench and grip a barbell with your hands shoulder-width apart.
- Lower the bar to your chest, keeping your elbows close to your sides.
- Press back up to the starting position, fully extending your arms.
Tips:
- Using a close grip helps focus the load on the triceps, particularly the lateral head. Avoid using too wide of a grip, as this can shift the focus away from the triceps.
7. Cable Tricep Pushdowns
Cable tricep pushdowns are an effective exercise that helps strengthen and tone the tricep muscles. You can follow this with points explaining the proper form.
How to Do It:
- Attach a straight or rope handle to a high pulley on a cable machine.
- Grip the attachment, tuck your elbows close to your sides, and push the handle down until your arms are fully extended.
- Return slowly to the starting position.
Tips:
- Keep your elbows stationary to maximize tricep activation. Using a rope attachment allows for a greater range of motion and further activates the lateral head.
8. Dumbbell Tricep Kickbacks
Dumbbell tricep kickbacks are an effective exercise that helps strengthen and tone the tricep muscles. You can follow this with points explaining the proper form.
How to Do It:
- Stand with one knee on a bench, holding a dumbbell in the opposite hand.
- Bend your elbow, keeping your upper arm parallel to your body, and extend the dumbbell back until your arm is straight.
- Slowly return to the starting position.
Tips:
- Keep your upper arm still and focus on a smooth, controlled movement. This exercise isolates the triceps well, specifically targeting the lateral head.
9. Overhead Tricep Extension
Overhead tricep extensions are an effective exercise that helps strengthen and tone the tricep muscles. You can follow this with points explaining the proper form.
How to Do It:
- Hold a dumbbell with both hands and raise it above your head.
- Bend your elbows to lower the weight behind your head, then extend your arms back up to return to the starting position.
Tips:
- Avoid arching your back, and keep your core engaged to protect your spine. This exercise provides a good stretch, especially beneficial for the lateral head.
10. Single Arm Dumbbell Overhead Extension
Single arm dumbbell overhead extensions are an effective exercise that helps strengthen and tone the tricep muscles. You can follow this with points explaining the proper form.
How to Do It:
- Hold a dumbbell in one hand and extend your arm overhead.
- Bend your elbow to lower the weight behind your head, then straighten your arm to lift it back up.
Tips:
- Keep your elbow pointed forward to isolate the tricep. This single-arm variation helps correct muscle imbalances and allows focused activation of the lateral head.
Bottom Line
Doing these lateral head tricep exercises can help make your arms strong and give them a nice shape. These exercises focus on a part of the triceps called the lateral head, which helps create that “horseshoe” look. You can do these lateral head tricep exercises two to three times a week. Try to do 3 sets of 10 to 15 repetitions for each exercise. Mixing them up will keep your workouts fun and effective.
