Best Exercises to Isolate and Grow Your Triceps Lateral Head

Build Bigger, Stronger Triceps with these 6 Isolated Lateral Head Exercises

If you want sculpted, defined arms with that coveted horseshoe shape, you cant neglect your triceps muscles. The triceps make up approximately two-thirds of your upper arm mass. While triceps exercises like push-ups and dips are great, properly isolating the lateral head is crucial for maximum development.

The triceps are comprised of three heads - the lateral, medial, and long heads. The lateral head is positioned on the outer arm above the elbow. Targeting this often-neglected region with specific lateral head exercises leads to balanced triceps growth and wider-looking arms.

Anatomy of the Triceps Lateral Head

The lateral head originates along the humerus bone near the shoulder joint and spans the entire upper arm. It merges with the medial and long heads to form a common tendon that inserts onto the olecranon of the ulna for elbow extension.

Due to its position, the lateral head is best isolated with overhead elbow extension moves. This places maximal tension directly on the lateral fibers by stretching them fully during contraction for deeper activation.

Benefits of Strengthening the Lateral Triceps

Zeroing in on the lateral head with targeted training provides several advantages including:

• Enhances arm width and fullness - Builds lateral mass
• Creates separation between heads - Defined horseshoe shape
• Balances development - Prevents medial dominance
• Increases elbow extension force production
• Improves overhead pressing strength
• Reduces risk of elbow pain and injury
• Allows lifting heavier weights in compound presses

6 Best Lateral Head Exercises

Here are 6 of the top exercises to really isolate and challenge the lateral triceps head:

1. Overhead Cable Extensions

This exercise targets the lateral head by taking elbow extension overhead. Grasp a rope, bar, or handle attached to a high pulley cable. Keeping upper arms fixed by your head, extend elbows down fully with palms facing in. Squeeze triceps hard then slowly return to starting position.

2. Dumbbell Kickbacks

Kickbacks isolate the lateral head by isolating elbow extension. Support upper body on a bench bent at hips with one arm extended, elbow fixed near side. Keeping upper arm still, bend elbow to 90 degrees then straighten arm behind you by extending elbow. Squeeze triceps at full extension.

3. Reverse Grip Pressdowns

Hit the lateral head from a unique angle by performing pressdowns with an underhand, palms-up grip. Attach a straight or angled bar to a high pulley. Keeping elbows fixed near sides, extend both arms down with resistance on the way up. Peak contraction occurs when arms are straight.

4. Seated Overhead Dumbbell Extensions

This exercise keeps tension on the lateral head throughout overhead elbow extension. Sit with a dumbbell held overhead, elbows bent and upper arms near ears. Without moving upper arms, straighten elbows by extending them back overhead. Lower slowly with elbows in front of head.

5. Overhead Rope Extensions

The rope attachment further isolates the lateral triceps due to its unstable, free-swinging ends. Grasp a rope attached high on a cable unit. With upper arms fixed overhead, extend elbows down, flexing triceps hard. Slowly return to start for a deep stretch and maximum contraction.

6. Reverse Grip Dips

Dips work the lateral head thanks to the shoulder flexion positioning. Support yourself between parallel bars or on chair/bench edges. Keeping elbows tight to body, lower down with palms facing forward until shoulders are stretched. Press back up until arms are straight.

Exercise Form Tips

To maximize lateral head activation and results, be sure to follow proper form:

• Use moderate weight that allows full range of motion.
• Keep upper arms and elbows stationary throughout motion.
• Take 2 seconds to extend elbows concentrically.
• Take 4 seconds to slowly return to starting position.
• Squeeze triceps hard at full elbow extension.
• Go through full overhead range of motion.
• Maintain core bracing to isolate arms.

Programming for Lateral Head Hypertrophy

Targeting the stubborn lateral triceps requires the right training protocol. Follow these programming guidelines for best results:

• Train triceps twice per week for frequency.
• Use a weight that allows 8-12 reps per set.
• Perform 3-5 sets of each lateral exercise.
• Focus on feeling the lateral head working.
• Allow 90 seconds rest between sets.
• Go for moderate to high volume.
• Progressively overload over time.

Incorporating Lateral Raises into Triceps Routines

Be sure to integrate isolation moves like the ones above into a balanced triceps workout that also includes mass building presses like:

• Close grip bench press
• Lying triceps extensions
• Dips
• Pushdowns
• Overhead extensions

Shocking your triceps with new exercises targeting every head from multiple angles is key. Varying your triceps exercises regularly maximizes growth.

Take Your Triceps Development to the Next Level

If your triceps have plateaued or you need to correct any muscle imbalances, zero in on the lateral head. Combining strategic isolation moves that work this overlooked region with multi-joint presses delivers rounded, fuller triceps.

Use these 6 top lateral head exercises to take your triceps development up a notch. Just be sure to train them safely with proper form to avoid elbow issues.

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.