Best Exercises to Target Your Lateral Triceps Head for Bigger Arms

Anatomy of the Triceps Brachii

The triceps brachii is the large three-headed muscle located on the back of the upper arm. It consists of:

• The long head
• The lateral head
• The medial head

The lateral head of the triceps brachii plays an essential role in many extension and pressing movements.

Function of the Lateral Head

The lateral head specifically extends the elbow joint, allowing you to straighten your arm. It also helps stabilize the shoulder and rotate the arm.

Why Strengthen the Lateral Head?

Targeting the lateral triceps head is crucial for full triceps development, injury prevention, and boosting pushing power in pressing motions.

Best Exercises for the Lateral Triceps

Certain exercises strategically emphasize the lateral head more than the long or medial heads. Let's discuss six top movements for blasting your lateral triceps head.

1. Lean-Away Cable Pushdowns

Cable pushdowns with a straight or rope handle are a triceps staple. To maximize lateral head activation:

• Stand with handles at shoulder height. Keep elbows fixed near your sides.
• Eccentric motion: Lean torso slightly away from the cable stack. This increases lateral head engagement while decreasing long head emphasis.
• Push the handles down fully extending arms then slowly return resisting weight.
• Aim for 12-20 reps for optimal lateral triceps development.

2. Resistance Band Overhead Extensions

The overhead extension performed with resistance bands forces the lateral head to flex while battling gravity. Simply:

• Secure a band to a high point like a rack or chinup bar overhead.
• Stand or sit underneath band with knees bent gripping ends of band.
• Position arms overhead, bend elbows to lower forearms behind head.
• Extend arms driving elbows back to straight until you feel a deep contraction in the triceps.

3. Dumbbell Incline Bench Kickbacks

Incline bench positions use more triceps and less chest and shoulder muscles. Add dumbbell kickbacks for extra lateral head tension via shoulder extension and external rotation.

• Incline chest at 30-45 degrees holding a dumbbell in each hand.
• Support torso with other arm. Keep elbow fixed by your side.
• Retract arm driving it back until straight while squeezing triceps.
• Slowly return to start without letting elbow drift forward. Repeat for 10+ reps.

4. Cable Single-Arm Pushdowns

Cable machines allow you to isolate each triceps head. Using one arm at a time to resist rotation enhances lateral head recruitment for more complete development.

• Use a rope handle. Face away from the stack, feet shoulder width.
• Keep non-working hand on your hip to prevent torso rotation.
• Press down through elbow extension. Squeeze triceps hard at full extension.
• Slowly return without letting shoulders or elbows shift position.

5. Decline Dumbbell Skull Crushers

Skull crushers work the entire triceps muscle complex. Doing them on a decline bench prompts increased lateral and long head activation compared to flat versions.

• Lie back on a decline bench holding dumbbells over chest, arms extended.
• Engage core. Slowly lower dumbbells back behind head by flexing elbows.
• Pause then extend arms back to start resisting momentum throughout motion.
• Lower weight far enough to feel a deep stretch in the triceps without pain.

6. Overhead Cable Single-Arm Extensions

The lateral head contributes significantly during overhead triceps extensions. Challenging lateral stability using one arm at a time amplifies the training effect.

• Stand facing away from a pulley station. Grip attachment handle overhead.
• Maintain rigid posture as you bend elbow, lowering forearm behind your head.
• Squeeze triceps to straighten arm driving elbow high.
• Hold peak contraction 1 second before slowly recoiling.

Exercise Technique Tips

Proper exercise technique ensures you isolate the lateral triceps head instead of other muscle groups taking over.

Keep Proper Body Alignment

Maintain tight core with shoulders pressed down throughout motions. Don't let torso or elbows drift.

Use Lighter Weight with Control

Check your ego - chasing heavy weight often prompts poor form. Use lighter loads with constant tension to really isolate the lateral head.

Emphasize the Eccentric Tempo

Allow 2-3 seconds lowering weight then pause briefly before extending. Don't use momentum or "bounce" out of bottom positions.

Go for Higher Volume

In addition to the 8-12 rep hypertrophy range, lateral head isolation benefits from very high rep sets of 15-20+ to maximize constant time under tension.

Common Mistakes to Avoid

It's easy to make these mistakes that reduce lateral triceps activation and set you up for potential injury:

Allowing Elbow Flare

Flaring elbows out to the sides instead of keeping them fixed near your torso takes emphasis off the lats.

Not Retracting Shoulder Blades

Failing to properly retract shoulder blades taxes the front delts instead of triceps.

Bouncing Repetitions

Using momentum removes tension that's needed to fully engage the lateral head.

Overarching Lower Back

Overarching puts pressure on the spine. Maintain neutral posture and brace core instead.

Preventing Triceps Injuries

It's important to take steps to avoid painful triceps injuries:

• Warm up properly before training triceps.
• Avoid lifting heavy too quickly by progressively overloading weight.
• Build in deload periods to manage fatigue.
• Proactively stretch and foam roll the triceps muscle.
• Listen to warning signs like persistent joint pain or soreness.

Targeting your lateral triceps head with these strength exercises leads to bigger, stronger arms and pushes your upper body workouts to new levels.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.