Best Exercises to Target the Lateral Head of the Triceps

Exercises to Target the Lateral Head of the Triceps

The triceps muscles make up the back portion of the upper arms. This triple-headed muscle provides power for straightening and extending the elbow joint. Of the three triceps heads, the lateral head is positioned on the outer side of the arm.

Training the lateral triceps head helps add width and size to the back of the upper arms. Exercises that isolate this area are important for achieving well-rounded triceps development.

Certain movements maximize tension on the lateral head through specific joint actions. By incorporating these exercises into your routine, you can directly target the side triceps area for stronger and more sculpted arms.

Anatomy of the Lateral Triceps Head

The triceps brachii muscle contains three heads:

• Lateral head - Outer side of the upper arm
• Long head - Runs down the inner back portion
• Medial head - Attaches to the inner elbow area

The lateral head originates from the rear, outer surface of the humerus. It joins the other two heads to connect via a common tendon to the ulna bone of the forearm.

Due to its position, the lateral head plays a major role in extending, straightening, and outwardly rotating the arm at the elbow joint.

Benefits of Training the Lateral Triceps

Targeting the lateral triceps head provides several benefits, including:

• Increased arm width and size - Builds mass on the outer triceps area
• Enhanced arm definition - Creates separation between triceps heads
• Improved strength for pushing motions
• Allows balanced triceps development
• Reduces risk of overuse injuries
• Makes everyday pushing tasks easier

Most Effective Exercises for the Lateral Triceps

Certain exercises are particularly effective for isolating the lateral head of the triceps. Here are some of the top moves to include in your training:

Rope Pushdowns

This cable exercise uses an angled grip to maximize tension on the lateral triceps portion. To perform:

• Attach a rope handle to the high pulley cable
• Grasp ends of the rope with an underhand, thumbs-up grip
• Stand upright with elbows tucked at sides
• Press arms down, fully extending elbows
• Slowly return to start position

Dumbbell Kickbacks

Bent arm positioning and shoulder extension targets the lateral triceps head. To perform:

• Hold a dumbbell in each hand with arms extended
• Hinge forward at hips to bend torso parallel with floor
• Keep upper arms stationary and bend elbows 90 degrees
• Straighten elbows, extending arms back
• Slowly return to start position

Lying Dumbbell Extensions

Lying arm placement during this move isolates the lateral portion. To perform:

• Lie on flat bench holding dumbbells over chest
• Keep upper arms stable as you bend elbows 90 degrees
• Lower dumbbells down toward ears
• Lift dumbbells back to start by fully straightening elbows

Seated Overhead Extensions

The bent-over arm position engages the lateral triceps head. To perform:

• Sit upright holding dumbbell with both hands
• Raise dumbbell overhead, keeping biceps by ears
• Bend elbows to lower dumbbell behind head
• Straighten arms to return dumbbell overhead

Reverse Grip Pushdowns

The underhand grip recruits more lateral triceps fibers. To perform:

• Attach straight bar to high pulley cable
• Grip bar using underhand grip shoulder-width apart
• Stand upright with elbows fixed by sides
• Press bar down by fully extending elbows
• Return to start position

More Triceps Exercises for Lateral Head

In addition to the above moves, the following exercises also effectively target the lateral portion of the triceps:

Lying Triceps Extensions

Also called skull crushers, this move uses an EZ bar or dumbbells to isolate the lateral head in a lying position.

Triceps Pressdowns

Overhead cable pressdowns with a rope or bar attachment engage the lateral triceps due to the downward pressing motion.

Bench Dips

Dipping down between two benches or other elevated surfaces activates the lateral triceps head through its stretched position.

Incline Dumbbell Extensions

Angled position on an incline bench engages lateral head. Keep elbows pointed down throughout movement.

Decline EZ Bar Extensions

Lying triceps extensions on a decline bench maximizes tension on the lateral portion of the muscle.

Reverse Grip Bench Press

Underhand grip position targets lateral triceps head during this compound pushing exercise.

Workout Plans to Train Lateral Triceps

When planning triceps workouts to prioritize the lateral head, consider these tips:

Use a Variety of Exercises

Include several lateral head isolation moves like pressdowns and extensions, in addition to compound lifts like dips and overhead presses. Variety provides full stimulation.

Adjust Grip and Arm Angles

Rotate through different grips like underhand and neutral. Alter arm angles using inclines, declines and seated positions. This hits the lateral head from all directions.

Go Lighter on Isolation Moves

Use moderate weight on isolation exercises to maintain tension and prevent momentum. Focus on proper form and muscle contraction.

Mix Up Rep Ranges

Stick to 6-12 reps on compound moves, but use higher 15-20 rep sets for isolation to maximize lateral head activation.

Emphasize Eccentric Motion

Perform the lowering phase of each rep slowly and with control. The eccentric motion provides greater mechanical tension.

Allow for Adequate Rest

Since triceps are smaller muscle groups, allow at least 60-90 seconds between sets. This ensures sufficient recovery and muscle breakdown.

Triceps Workout for Lateral Head

Here is a sample triceps workout hitting the lateral head:

Rope Pushdowns - 3 sets x 15-20 reps

Lying Dumbbell Extensions - 3 sets x 10-12 reps

Dumbbell Kickbacks - 3 sets x 12-15 reps

Incline Bench Dips - 3 sets x 10-12 reps

Overhead Dumbbell Extensions - 3 sets x 12-15 reps

Perform this routine 2-3 times per week, resting at least 48 hours between sessions. Adjust exercises, volume and frequency over time.

Tips for Maximizing Lateral Triceps Training

Here are some helpful tips for targeting the lateral triceps head:

• Warm up properly - Stretch and prep triceps to maximize activation and reduce injury risk.
• Use controlled form - No jerking or swinging motions which can strain the lateral head.
• Go through full range of motion - Emphasize full elbow extension and flexion.
• Keep upper arms stable - Fix elbows in place during arm extension for isolation.
• Supplement with protein - Support recovery and muscle growth.
• Allow for rest days - At least 1-2 full rest days per week.

Takeaway

The lateral head comprises a sizable portion of the triceps muscle. Targeting this area with isolation exercises builds width and definition on the backs of the upper arms.

Moves like rope pushdowns, kickbacks, and lying extensions enable you to directly work the lateral head. Incorporate these into a balanced triceps routine for complete 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.