Best Lateral Head Triceps Exercises for Bigger Horseshoe Arms

Building Bigger Triceps with Lateral Head Exercises

Of the three heads that make up your triceps, the lateral head is crucial for promoting maximum growth and definition. This outer section gives the backs of your arms their rounded horseshoe shape. Unfortunately, it often gets neglected. The right lateral head exercises that isolate this region are key for sculpted, strong triceps.

Understanding the Triceps' Three Heads

Your triceps run along the back of your upper arm between your elbow and shoulder. This thick muscle features three distinct heads:

• Lateral Head - Outer section along the humerus bone
• Long Head - Above lateral head beside the shoulder blade
• Medial Head - Inner section along middle of arm

The lateral head accounts for roughly two-thirds of the triceps' overall mass. Well-developed lateral heads create width and girth toward the outer edges of the backs of your arms, contributing greatly to that coveted horseshoe triceps shape.

Why Directly Train the Lateral Triceps Head?

Most triceps exercises like pushdowns and dips heavily recruit the medial head with support from the long head. The lateral portion often works minimally as a stabilizer.

Isolating your lateral triceps places direct tension on these fibers. This stimulates more sarcoplasmic hypertrophy for increasing muscle size and strength specific to this region.

The result is fuller, rounder horseshoe triceps instead of a flat back-of-arm appearance.

Best Lateral Head Triceps Exercises

Use these moves to target your lateral triceps head:

Lying Dumbbell Extensions

The go-to single-joint move for lateral head emphasis. Lie back on a bench grasping a dumbbell in both hands. Extend your arms back overhead lowering the weight beside your head until you feel a deep stretch. Press back to starting position and repeat.

Low Cable Extensions

Attach a rope handle to a low cable pulley. Face away from the weight stack kneeling down and bending at the waist. Keeping your upper arms fixed in place by your sides, flex elbows pulling the rope down then straighten arms pushing it back out in front of your thighs. Hold the squeeze.

Decline Dumbbell Extensions

Lie chest-down on a decline bench angled at 30-45. Clutch a dumbbell in each hand with arms extended overhead. Maintaining this arm position, slowly lower weights behind head until you feel a deep stretch then drive them back overhead. Bring shoulders down away from ears.

Decline EZ Bar Extensions

Set up a decline bench holding an EZ curl bar overhead with arms straight andWidth varies based on shoulder flexibility. Gradually lower bar behind head keeping upper arms stationary before returning bar overhead. Control the motion both directions.

Overhead Dumbbell Extensions

Stand holding dumbbells overhead, arms straight up, palms facing inward. Maintaining rigid arm positioning, hinge slightly at the hips to create a slight backward arc. Lower the weights behind your head then press back up. Keep elbows tucked in.

Kneeling Triceps Extensions

Kneel on the floor or a mat grasping a dumbbell, EZ bar, or one end of a resistance band in both hands. Raise arms straight overhead, then bend only at the elbows lowering forearms down behind your head creating tension. Straighten arms lifting weight/band back up above body.

Lying Uni-Arm Cable Extensions

Lie on your side perpendicular to a high pulley machine. Grip cable attachment in the arm closest to the machine overhead. Keeping upper arm fixed in place, straighten elbow pulling cable down beside hip. Bend elbow pulling handle toward shoulder then straighten again.

Exercise Technique Tips

Follow this guidance when performing lateral triceps exercises for maximum effectiveness:

• Use controlled form and full range of motion
• Emphasize the stretch and squeeze in each rep
• Choose a challenging weight that allows 8-12 reps
• Perform 2-4 sets of each move
• Allow 60 seconds rest between sets
• Train triceps 2-3 times per week

Common Mistakes to Avoid

These technique errors interfere with lateral triceps activation:

• Lifting shoulders toward ears
• Moving upper arms
• Swinging weights
• Poor alignment
• Rushing reps
• Cheating with momentum

Keep upper arms pinned in place and move only from the elbows to isolate your lateral triceps through their fullest range of motion.

Complementary Exercises

Support your lateral head training with these additional triceps moves:

Close-Grip Bench Press

Lying barbell presses with hands positioned less than shoulder-width apart brings extra emphasis to the outer triceps heads.

Rope Pushdowns

Pushing down a rope handle on a cable machine better separates and squeezes the three triceps sections compared to standard straight bar attachments.

Dips

Dips heavily involve the lateral head as a stabilizer. Use good form, lean slightly forward, and lower yourself slowly for deepest activation.

Board Presses

Partial range bench presses with hands positioned closely together performed down to a board held right above your chest magnifies tension on the lateral triceps.

Judo Pushups

Standard pushups with hands turned outward significantly increases lateral triceps recruitment during the up phase.

Arm Anatomy and Lateral Triceps Tips

Keep these extra pointers in mind for bringing up your lateral triceps head:

• Stagger lateral head exercises and standard moves each workout
• Emphasize time under tension over heavy weights
• Use a thumbless grip and/or wrist straps to lift more weight
• Partial reps elongate the lateral head for added tension
• Follow every rep with a 4 second negative/eccentric

Learning your arm anatomy helps visualize the deep lateral head lying underneath the long and medial portions. This insight makes it easier to focus mental cues and use good technique hitting this stubborn section.

With focused lateral raises plus complementary moves, your triceps will balloon with more width and mass. Dedicate yourself to bringing up this overlooked muscle head for dramatic improvements in your arm development.

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.