Targeting the lateral head of your triceps, the horseshoe-shaped muscle on the outer side of your upper arm, requires specific exercises that emphasize this area. Many triceps exercises work all three heads, but some focus more on the lateral head than others.
Effective Exercises for Lateral Triceps Growth
Here are some of the best exercises to effectively target and develop your lateral triceps head:
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Triceps Pushdowns (with rope attachment): This cable machine exercise allows for a focused contraction of the lateral head. Using a rope attachment encourages elbow flare and maximizes lateral head activation. [Reference 2]
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Close-Grip Bench Press: By narrowing your grip on the barbell, you shift the emphasis away from the chest and onto the triceps, particularly the lateral head. [Reference 4]
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Dumbbell Skullcrushers: This exercise, performed lying on your back, isolates the triceps effectively, engaging the lateral head. [Reference 3] Be sure to control the movement throughout the entire range of motion.
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Overhead Triceps Extensions (with dumbbells or kettlebells): Similar to skullcrushers, these extensions focus on the triceps. [Reference 5] The overhead variation can place additional emphasis on the lateral head, depending on the technique used.
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Diamond Pushups: These pushups, performed with hands close together forming a diamond shape, significantly engage the triceps, particularly the lateral head. [Reference 1] Excellent for bodyweight training.
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Bench Dips & Triceps Dips: These variations, whether performed on a bench or using dedicated triceps dip equipment, effectively target the triceps, and the lateral head plays a significant role in the movement. [References 6 & 7]
Tips for Maximizing Lateral Head Growth
- Focus on Form: Correct form is crucial for targeting the lateral head and preventing injury. Maintain control throughout the movement, focusing on the contraction of the triceps.
- Vary Your Exercises: Include a variety of exercises to target the lateral head from different angles, preventing plateaus and promoting overall muscle growth.
- Progressive Overload: Gradually increase the weight, reps, or sets to continually challenge your muscles and stimulate growth.
