Lateral Head Tricep Exercises Every Lifter Should Try

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Lateral Head Tricep Exercises Every Lifter Should Try

Lateral head tricep exercises are essential for building well-defined, horseshoe-shaped arms. By focussing on the outer portion of your triceps, these exercises make your arms appear thicker and more defined. Training the lateral head is essential if you want to achieve remarkable upper body growth because the triceps comprise almost two-thirds of your upper arm.

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The finest tricep lateral head exercises, proper technique, and advice for getting the most out of them are all covered in this article. Let’s get started if you’re prepared to train more effectively.

Why Target the Lateral Head of the Triceps?

The three heads that comprise the triceps are the long head, medial head, and lateral head. Although all three work together during pushing strokes, the lateral head creates that noticeable outer arm thickness.

Because it’s more visible from the side, training the lateral head helps your arms look bigger and more defined, even when relaxed. Therefore, focusing on lateral head tricep exercises will take your arm aesthetics to the next level.

Best Lateral Head Tricep Exercises to Build Bigger Arms

You may do these tricep lateral head workouts at home or in the gym. For observable results, incorporate them into your routine.

Close-Grip Bench Press

This compound move works the entire triceps but hits the lateral head hard.

How to do it:

Hold the barbell shoulder-width apart while lying on a bench.

Lower the bar to your chest while keeping your elbows close to each other.

Press up and fully extend your arms.

Why it works:

The close grip forces more tension on the outer tricep, especially the lateral head.

Tricep Pushdowns (Rope or Bar)

One of the greatest isolation lateral head tricep workouts is the pushdown.

How to do it:

A rope or a straight bar should be fastened to a high pulley.

Elbows are to remain pinned to your side and pushing down.

Squeeze at the bottom, then return slowly.

Tip:

Use a rope to get a better squeeze and fully activate the lateral head.

Diamond Push-Ups

These are perfect for home workouts and hit the lateral head effectively.

How to do it:

Make a diamond shape with your hands beneath your chest.

Lower your body and keep elbows close.

Push up while focusing on tricep engagement.

Bonus:

This bodyweight move also strengthens your core and chest.

Overhead Tricep Extension

Although this targets all heads, adjusting your grip can shift focus to the lateral head.

How to do it:

Hold a dumbbell or EZ bar overhead.

Lower it behind your head, then press up.

Keep elbows tight and avoid flaring.

Tip:

Use lighter weight and strict form for a better mind-muscle connection.

Kickbacks with Dumbbells or Cables

Kickbacks isolate the triceps and hit the outer head when done right.

How to do it:

Bend forward with a dumbbell in hand.

Straighten your elbow while keeping your upper arm motionless.

Squeeze the tricep at the top.

Why it helps:

This movement targets the tricep lateral head exercises zone without straining shoulders.

Tips to Maximize Lateral Head Growth

Even the best lateral head tricep exercises won’t work without proper form and planning. Here are quick tips:

Train triceps twice a week for optimal growth.

Use progressive overload to challenge the muscle.

Keep rest short between sets for higher intensity.

Combine compound and isolation exercises for complete development.

Common Mistakes to Avoid

To get the most from your tricep lateral head exercises, avoid these:

Flaring elbows during presses.

Using too much weight and sacrificing form.

Neglecting warm-ups, which can lead to injury.

Skipping mind-muscle connection, which reduces activation.

FAQs

What are the finest dumbbell lateral head tricep exercises?

The best are tricep kickbacks, overhead extensions, and close-grip dumbbell presses. These isolate and activate the lateral head well.

How often should I train my triceps for growth?

Train your triceps once or twice a week, and give yourself at least 48 hours off in between. Both compound and isolation movements.

Is it possible for novices to perform lateral head tricep exercises at home?

Yes. Moves like diamond push-ups, bench dips, and dumbbell kickbacks are excellent for beginners and require minimal equipment.

Conclusion

If you’re aiming for sculpted, muscular arms, lateral head tricep exercises must be part of your routine. By combining compound lifts and isolation moves, and by focusing on form and consistency, you can develop that sought-after horseshoe shape.

Don’t forget, tricep lateral head exercises work best when you maintain proper nutrition, rest, and full-body training. Stick with it, and your arms will show the results in no time.