Lateral Head Triceps Exercises for Bigger, Stronger Arms

The lateral head of your triceps gives tricep horseshoe shape, but its lagging in many.

Here’s the truth:

Most training programs overload the long head while neglecting the lateral head completely. It’s not your fault. But it is your problem to fix.

I spent 6 months testing every lateral head isolation technique in the exercise science literature.

What I discovered changed your arm development forever.

In this guide, you’ll know:

• How To Build The Lateral Head Tricep
• 10 Best Lateral Head Triceps Exercises
• A plug-and-play workout strategy that fits into any training split.

How To Train The Lateral Head Tricep

It is impossible to fully isolate any one of the tricep muscle heads during an exercise. But it’s possible to focus on one or more of these muscle heads at the expense of the others.

The tricep muscle, also known as the triceps brachii, comprises of three heads: 

• Long Head: Runs down the back of your upper arm, the largest of the three. The long head originates from the infraglenoid tubercle of the scapula (your shoulder blade).
• Medial Head: Deeper, beneath the lateral and long heads, closer to the bone.
• Lateral Head: On the outer side of your upper arm. It originates from the upper portion of the humerus bone and, like the other triceps heads (long and medial), inserts onto the olecranon process of the ulna (the pointy part of your elbow) via a common tendon.

Along with the other heads, its primary function is to extend the forearm at the elbow joint (straightening the arm).

To effectively target the medial head based on its anatomy and biomechanics:

• Since the lateral head doesn’t cross the shoulder, its contribution to elbow extension is significant when the arm is at the side of the body or slightly in front. Movements with relatively stable upper arms and close to your torso often allow for good lateral head engagement.
• Many experienced lifters and coaches find that using a pronated grip (palms facing down or away from you) effectively engages the lateral head. Think of triceps pushdowns with a straight bar or V-bar.
• The neutral grip (Palms facing each other) is also very effective. Rope pushdowns, hammer-grip dumbbell presses, or neutral grip skullcrushers can heavily involve the lateral head.
• The lateral head is more active when the elbows are tightly tucked. Close-grip bench presses, diamond push-ups, and dips effectively engage them.

10 Best Lateral Head Triceps Exercises

All triceps exercises involve your triceps’ lateral head, but some are better than others for emphasizing this muscle.

Here are 12 of the best exercises for your lateral triceps.

1. Triceps Pushdown

Triceps Pushdown is the most popular tricep exercise to train the lateral head of the tricep.

A Journal of Sports Science & Medicine study found cable-based triceps exercises significantly activate muscles, especially with varied forearm positions during triceps pushdowns.

• Using the straight bar, a pronated grip (palms down) emphasizes the lateral head of the triceps.
• A supinated grip (palms up) focuses effort on the long head.
• An angled V-shaped bar switches the hands into a neutral grip (thumbs up), equally targeting all three triceps heads.

How To Do

1. Stand facing a high-pulley cable with a short straight bar attached to it. You can do this exercise with a rope or EZ bar attachment.
2. Slightly bend your knees, and your feet should be about shoulder-width apart.
3. Grasp the Short bar with a pronated grip (palm down).
4. Hold the bar at chest level with your elbows tight against your sides.
5. Keeping your elbows stationary, straighten your arms until they are fully extended.
6. Pause at full arm extension, flex your triceps, and slowly return the bar to the starting position.

Tips

• You can do this exercise with a rope or EZ bar attachment.
• Standing upright with the spine straight is the standard position.

2. V Bar Tricep Pushdown

The cable V-bar pushdown is an excellent alternative for your triceps. The angled bar lets you lift heavier weights than a straight bar or rope.

How To Do

1. Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
2. Standing upright with the torso straight and a small inclination forward
3. Bring the upper arms close to your body and perpendicular to the floor.
4. Bring the bar down with the triceps until it touches the front of your thighs.
5. Pause at full arm extension, flex your triceps, and slowly return the V-bar to the starting position.

3. Close-Grip Bench Press

The close grip bench press is a variation of the bench press and an exercise used to build muscle and strength in the triceps.

It is a compound exercise that simultaneously works for multiple muscle groups. In addition to the triceps, it also works the chest, anterior deltoids, and serratus anterior.

A study has also shown that compared to the traditional bench press, this narrower grip shifts the emphasis towards the triceps brachii and less on the pectoralis major and shoulder.

How To Do It

1. Lie flat on your back on the bench. Plant your feet firmly on the floor.
2. Reach up and grasp the barbell with a pronated (overhand) grip. Your hands should be closer together than your standard bench press grip.
3. Grip the bar width that is approximately shoulder-width apart, or slightly narrower – no more than one hand width inside shoulder width on each side. Avoid gripping too narrowly, as this can place excessive stress on your wrists and elbows.
4. Before unracking, retract your shoulder blades by squeezing them together and slightly depressing them (pulling them down towards your hips).
5. Take a deep breath, brace your core, and unrack the bar from the supports with your elbows locked. Slowly move the bar forward so it is positioned directly over your chest.
6. Lower the bar slowly and under control. Actively tuck your elbows towards your sides. They should track downwards at an angle of roughly 45 degrees relative to your torso.
7. Exhale forcefully as you press the bar back up towards the starting position.
8. Once you’ve completed your set, carefully return the bar to the rack.

Tips

• Keep your elbows at about a 45-degree angle relative to your torso. Avoid flaring the elbows out excessively or tucking them too close to your body.
• Do a full range of motion. Lower the barbell until it is close to your chest. Press it back up to full arm extension without locking out the elbows.

4. Diamond Push Up

Diamond push-ups are a more advanced variation of the classic push-ups. To practice them, bring your hands too close together to form a diamond or triangle shape below your chest.

If you’re looking for a good bodyweight movement to train and work your tricep lateral head, then diamond push-ups are it.

This is a unique movement because it develops the lateral (outermost) tricep head well.

How To Do

1. Get on the floor with your hands together under your chest.
2. Position your index fingers and thumbs so they’re touching, forming a diamond shape.
3. Now, extend your arms to elevate your body and form a straight line from your head to your feet.
4. Lower your chest towards your hands, ensuring you don’t flare your elbows to the sides.
5. Stop just before your chest touches the floor, then push back up to the starting position.

Related Post: 15 Bodyweight Triceps Exercises: Beginner To Advanced

5. Bench Dip

The bench dip exercise is one of the most basic and best workouts for building bigger arms. It is a good exercise to train the lateral head tricep at home or on the road.

When performed with strict form, the bench dip is an effective exercise for building triceps. It also targets the shoulders (particularly the anterior delt heads), chest (pectorals), and serratus anterior.

How To Do

1. Place your hands on the side of a flat bench so that your body is perpendicular to the bench when you place your feet out in front of you.
2. Sit on one bench and place your feet on the edge of the other so your legs are suspended between the two.
3. Your arms should be fully extended with your palms on the bench.
4. Bend your elbows to lower your body down until your elbows reach 90 degrees.
5. Now, lift your body back up using your arms and flexing your triceps at the top.

Tips

• Squeeze the triceps at the movement’s top to get the most out of this exercise.
• Do not dip down too low, as it places unnecessary strain on the shoulder joints.

6. Skull Crusher

The skullcrusher, (lying triceps extension), is a highly effective compound exercise for building triceps strength and size. It allows for a good stretch and a strong contraction.

The name “skull crusher” comes from the exercise’s mechanics of bringing the weight down to your skull from an overhead position.

When done correctly, they are among the few exercises that permit deep elbow flexion while maintaining tension on all three triceps heads, particularly the medial head.

There are many other variations of skull crushers that you can use to maximise muscle stimulation.

• Dumbbell Skull Crusher
• Cable Skull Crusher
• Ez Bar Skull Crusher
• Incline Skull Crusher
• Decline Skull Crusher

How To Do It

1. Lie down on a flat bench with your feet firmly planted on the ground.
2. Grip the bar (EZ bar, straight bar, or dumbbells) with hands shoulder-width apart.
3. Extend your arms straight above your chest, perpendicular to the floor.
4. Keep your elbows still and tucked, not flared, and only bend them at the elbows to bring the weight down to your forehead or just behind your head.
5. Control the movement and get the weight just above your forehead without touching it.
6. Pause briefly at the bottom position, feeling the stretch in your triceps.
7. Then, lift the weight back up by extending your elbows until your arms are fully extended.
8. Perform 3–4 sets of 8–12 repetitions.

Tips

• Do not let elbows flare—keep them tucked for maximum medial head activation.
• Start with a lighter weight and gradually increase it as you get stronger.

Read More: 7 Best Barbell Triceps Exercises For Mass And Strength

7. Dumbbell Kickback

Kickback engages all three; the specific position (bent-over, arm held back) emphasises the long head more, especially at the movement’s top. The lateral and medial heads are still working.

It is an isolation exercise, which means that, unlike other exercises such as the push-up or bench press, the tricep kickback targets the triceps muscle explicitly.

How To Do It

1. Place your right knee and palm on a flat bench so your torso is parallel to the floor.
2. Hold a dumbbell in your left hand. Put your left foot flat on the floor and press your left arm tightly against your side. Your upper arms should be straight out from your body.
3. Bring the dumbbell up until your upper arm is parallel to the floor. Your upper arm should be relatively fixed here, only the lower arm moves.
4. Flex the triceps hard for a second, then return to the starting position.
5. Complete all reps on the left arm and then repeat on the right.

Read More: 10 Best Triceps Workout With Dumbbells For Mass & Strength

8. Parallel Bar Triceps Dip

Parallel bar triceps dip is one of the most effective bodyweight exercises. It primarily targets the triceps brachii muscles and your chest, shoulders, and core.

You can adjust the difficulty of dips by changing your body position, adding weight, or using different variations. 

• For example, you can lean your torso forward to target your chest more.
• Keep your body upright for a more triceps-focused workout. 
• You can also add weight using a dip belt or a backpack filled with weights.

How To Do

1. Grasp the dip bars with your arms extended and locked.
2. Keep your body as vertical as possible to keep the emphasis on the triceps and away from the chest.
3. Keep your elbows as close to your sides as possible as you bend them to lower your body down until your upper arms are about parallel to the floor.
4.  Press your hands forcefully into the bars to extend your arms and raise your body back up.
5. Repeat for the recommended number of repetitions.

Tips

• Do not lock out your elbows at the top of the movement.
• To focus effort on the triceps, keep your body upright and elbows tucked in.

9. Dumbbell Squeeze Press

The dumbbell squeeze press is one of the most effective pressing exercises you can perform to induce functional hypertrophy of the inner chest and tricep.

The dumbbells are always in contact with each other, and you’re actively squeezing them inward (against each other) as hard as possible.

How To Do

1. Take the dumbbells in your hands and lie down on the bench.
2. Place the dumbbells together side by side and lift them up over your chest.
3. Lower them down together by touching each other, then push the dumbbells back up.
4. Repeat for the desired number of repetitions.

Tips

• Breathe out on the way up.
• Maintain more tension through the pecs by not locking out the elbows entirely.

10. Rope Tricep Pushdown

The rope triceps pushdown is a highly effective isolation exercise for building stronger, more defined triceps.

It stands out for its ability to target all three heads of the triceps (lateral, long, and medial) and offers superior muscle engagement compared to the straight bar variation

How To Do It

1. Attach the rope attachment to the high pulley of a cable machine.
2. Stand facing the cable machine, a comfortable distance away.
3. Grasp the rope with a neutral grip (palms facing each other).
4. Keep your elbows close to your sides and your core engaged.
5. Start with your elbows bent at about 90 degrees. Extend your elbows, pulling the rope down towards your thighs.
6. Hold for a moment and then inhale as you slowly return the rope to the starting position.

Tip

• Keep your elbows pinned to your sides; do not let them flare out.
• A slight forward lean (about 10°) from the hips is fine as long as the spine stays straight.
• Avoid curling your wrists; keep them in line with your forearms to reduce strain and maintain tension on the triceps

Lateral Head Triceps Workout Plan

If your Lateral head triceps are lagging, and you really want to build a big tricep, you can prioritize it, but still, don’t forget about your medial and long head of the tricep.

Training Volume of Tricep

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:

The load should bring you to or near failure within the given rep ranges. 

Beginner Workout Plan

Lateral Head Triceps Dumbbell Workout Plan

Intermediate Workout Plan

FAQs

Here are some frequently asked questions for the lateral head tricep exercises: 

What Do You Do If The Lateral Head Of The Tricep Isn’t Growing?

If the lateral head of your triceps is not growing, there are a few things you can try to improve muscle growth:

• Make sure you do bodyweight exercises, like close-grip push-ups, tricep dips, and diamond push-ups.
• Gradually increase the weight or resistance you use in your exercises to challenge the muscles more.
• Add compound exercises like overhead and bench presses that work the triceps differently and increase the muscles.
• Ensure you perform exercises with good form to target the lateral head tricep effectively.
• Ensure you get enough rest and recovery time between workouts to allow the muscle to repair and grow.
• Eating enough protein and caloric surplus can help support muscle growth.

How can I build the lateral head of my triceps at home?

To build the lateral head of your triceps at home, you can perform exercises such as close-grip push-ups, tricep dips, and diamond push-ups.

You can also try using resistance bands or weight plates to add resistance to your exercises.

Do skull crushers work the lateral head?

Yes, skull crusher, focus on the lateral head of the tricep.

Skull crushers exclusively target the lateral head tricep by elbow extension (meaning straightening your arm from a flexed position) and flexion.

What exercise works the lateral head of the tricep?

Your lateral head will be activated whenever you engage in exercises in which you extend your elbow against resistance.

1. Bench Dip 
2. Triceps Pushdown
3. Lying Triceps Extension
4. Dumbbell Kickback
5. Parallel Bar Triceps Dip

Takeaway

Well-developed triceps will add a lot to the size and shape of your arms, which goes double for the lateral triceps.

Don’t neglect this part of your arms – hit it hard with the best lateral triceps exercises.

You can’t completely isolate any one tricep head, but you can emphasize a single head with certain exercises, arm positions, and grip positions, and you should be doing this if you want the best possible development of your triceps.

References

1. Kassiano, W., Nunes, J. P., Costa, B., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2022). Does varying resistance exercises promote superior muscle hypertrophy and strength gains? A systematic review. Journal of Strength and Conditioning Research, 36, 1753–1762. 
2. Kholinne E, Zulkarnain RF, Sun YC, Lim S, Chun JM, Jeon IH. The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthop Traumatol Turc. 2018 May;52(3):201-205. doi: 10.1016/j.aott.2018.02.005. Epub 2018 Mar 2. PMID: 29503079; PMCID: PMC6136322.
3. American Council on Exercise: ACE Study Identifies Best Triceps Exercises (source)

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.