Best Exercises for Building Your Triceps Lateral Head

Understanding the Anatomy of the Triceps

The triceps is located on the back of your upper arm and makes up about two-thirds of your arm's total muscle mass. It's the muscle primarily responsible for extending your elbow, which allows you to straighten your arm. The triceps has three heads:

• Lateral head
• Long head
• Medial head

The lateral head runs along the outer side of the back of your upper arm. It's the most visible and outermost part of the triceps. The long head lies underneath the lateral and medial heads. The medial head is situated along the inner side of the back of your arm closest to your body.

Function of the Lateral Head

The main functions of the lateral head include:

• Extending the elbow (straightening your arm)
• Moving your arm away from your body (shoulder abduction)
• Moving your arm outward (shoulder lateral rotation)

This means the lateral head plays an important role during any pushing or overhead motions where you straighten your arm against resistance, such as push-ups, shoulder presses, triceps extensions and more.

Best Exercises for the Lateral Triceps Head

Doing moves that really isolate and activate the lateral head of your triceps will lead to more well-rounded arm development. Here are some of the top lateral head triceps exercises to add to your routine:

1. Reverse Grip Triceps Pushdown

This triceps pushdown variation places extra emphasis on the lateral head of your triceps. Here's how to do it properly:

• Attach a rope handle to the high pulley of a cable station
• Grab the rope with a reverse, underhand grip with your palms facing up
• Stand upright and keep your elbows tucked at your sides without moving your upper arms
• Push the rope downwards by extending your elbows
• Squeeze your triceps at the bottom of the movement
• Slowly return back to the starting position

Aim for 3 sets of 10-12 reps while focusing on good form.

2.Underhand Cable Kickbacks

Cable kickbacks target your triceps through its fullest range of motion. Doing them underhand heavily recruits those lateral triceps fibers. Here's proper kickback technique:

• Attach a rope to the bottom pulley of a cable station
• Grab the rope underhand with palms facing up, knees slightly bent
• Lean forward at hips around 45-degrees while keeping back straight
• Position elbow at a 90-degree angle pinned to your side
• Extend your forearm by squeezing your tricep
• Flex elbow to return to starting position

Shoot for 3 sets of 12-15 reps with good form.

3. Underhand Triceps Extension

Also known as an underhand overhead triceps extension, this move better activates those lateral triceps fibers. Here's how it looks:

• Hold a dumbbell overhead with both hands, underhand grip
• Lower forearm down behind head by flexing elbow
• Extend elbow and straighten arm to return to start

Perform 3 sets of 10-12 reps while avoiding swinging or improper form.

4. Underhand Dumbbell Kickback

Traditional dumbbell kickbacks isolate your triceps muscles through their fullest range. Simply use an underhand grip and form to better work the lateral fibers. Proper technique looks like:

• Hold a dumbbell in one hand with underhand grip
• Support yourself with the opposite hand on a bench or platform
• Keep elbow pinned near your side at a 90-degree angle
• Drive forearm back by extending your elbow
• Squeeze triceps and hold for a second
• Slowly lower weight back down flexing elbow

Perform 2-3 sets of 10-12 controlled reps with each arm.

Triceps Workout Routine

Now that you know some of the top lateral head triceps exercises, it’s time to put together a complete triceps workout. Combining moves that train all three heads of the triceps will build bigger, stronger arms.

Aim for 3-4 sets of 8-15 reps per move focusing on proper form.

Workout A

• Reverse Grip Pushdown - 3 sets of 12 reps
• Rope Overhead Extension - 3 sets of 12
• Underhand Cable Kickback - 3 sets of 15
• Dumbbell Overhead Extension - 3 sets of 12

Workout B

• Underhand Triceps Extension - 4 sets of 10
• Reverse Grip Bench Press - 3 sets of 8
• Underhand Dumbbell Kickback - 3 sets of 12 each arm
• Diamond Pushups - 3 sets to failure

Feel free to mix and match these triceps exercises into different routines to continually shock those muscles for new growth.

Tips for Bigger Triceps

Follow these extra tips for properly activating your triceps and taking your arm development up a notch:

Use Proper Elbow Positioning

Flaring elbows out during pressing moves can overwork your shoulders and limit triceps activation. Instead, focus on keeping elbows tucked throughout each exercise's range of motion for better muscle targeting.

Go Lighter With Better Form

Leave your ego at the door when training triceps. Using heavy weight with sloppy form won't efficiently work these smaller muscles. Go lighter and really focus on muscle contraction.

Full Range of Motion

Ensure you're taking every rep of each triceps exercise through the muscle's complete range. Get a big stretch by fully extending elbows.

Mix Up Hand Positioning

Use standard overhand, reverse and neutral grips to continually create new stimuli for the triceps heads. Variety is key for ongoing growth.

Put these tips into action during your next triceps workout to finally build bigger, stronger arms!

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.