How to Target the Lateral Head for Bigger, Stronger Triceps

Understanding the Triceps Muscle

The triceps is located at the back of your upper arm and is made up of three heads - the lateral head, the medial head and the long head. To build bigger, stronger triceps you need to train all three heads.

The lateral head is found on the outer part of the triceps. It is responsible for extending the elbow and forearm. Targeting the lateral head is important for maximizing triceps growth.

Why Work the Lateral Head?

Working the lateral head of the triceps has several benefits:

• Builds bigger, fuller triceps
• Improves elbow and arm strength
• Enhances upper body power
• Helps prevent elbow injuries

Best Exercises for the Lateral Head

Here are the top exercises that emphasize the lateral head of the triceps:

1. Overhead Triceps Extension

This exercise isolates the lateral head more than other triceps moves. To perform:

• Hold a dumbbell or barbell overhead with palms facing inward
• Keeping upper arms stationary, lower forearms behind head until you feel a stretch
• Raise forearms back to starting position by contracting triceps

Use a weight you can do for 8-12 reps and aim for 3-4 sets.

2. Cable Overhead Extension

This exercise targets the lateral head in a different way using cables:

• Attach a rope to the top pulley of a cable station
• Grip rope overhead with palms facing inward
• Pull rope down until fully stretched behind head
• Raise rope back to starting position by squeezing triceps

Aim for 3 sets of 10-15 reps with appropriate weight.

3. Lying Dumbbell Extension

This is a great single-joint move for the lateral head:

• Lie on a bench holding dumbbells over chest with palms inward
• Lower dumbbells down until you feel a stretch in triceps
• Raise dumbbells back to starting position by contracting triceps

Perform 3-4 sets of 8-12 reps.

4. Rope Pushdown

The rope pushdown works the lateral head strongly:

• Attach rope to cable and grip ends with palms down
• Keep body straight and core braced
• Push rope down by straightening arms and flexing triceps
• Slowly return to starting position

Do 3 sets of 12, 10 and 8 reps.

5. Reverse-Grip Pushdown

This pushdown variation puts more focus on the lateral head:

• Grip straight bar attached to high pulley with palms facing forward
• Keep elbows tucked and arms fixed
• Push bar down by contracting triceps
• Return slowly to starting position

Perform 3 sets of 10-12 reps.

6. Triangle Pushup

The triangle pushup is a challenging bodyweight move:

• Make triangle shape with hands closer together than regular pushup
• Keep core engaged and body straight as you lower down
• Push back up to starting position by squeezing triceps

Aim for 3 sets to failure.

Triceps Workout

Try this triceps workout that incorporates the best lateral head exercises:

Workout A

• Overhead dumbbell extension - 3 sets x 8-12 reps
• Rope pushdown - 3 sets x 12, 10, 8 reps
• Lying dumbbell extension - 3 sets x 10-12 reps
• Triangle pushups - 3 sets to failure

Workout B

• Cable overhead extension - 3 sets x 12, 10, 8 reps
• Reverse-grip pushdown - 3 sets x 12, 10, 8 reps
• Overhead EZ bar extension - 3 sets x 10-12 reps
• Diamond pushups - 3 sets to failure

Perform these workouts 1-2 times per week, allowing for at least 48 hours recovery between sessions.

Tips for Maximizing Lateral Head Training

Here are some useful tips to engage the lateral head for better triceps development:

• Control the negative - Lower the weight slowly
• Get a full stretch - Maximize range of motion on every rep
• Go heavy - Use a challenging weight for lower rep sets
• Add drop sets - Burn out the lateral head with intensity techniques
• Use proper form - Keep elbows tucked in to isolate the lateral head

Following these tips and incorporating the right exercises into your routine will give you an effective workout for building your lateral triceps!

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.