When it comes to developing the triceps muscles and stimulating them to grow and gain fitness, you must know how to do that exactly, because the triceps is a compound muscle, that is, it consists of 3 heads, and it is what gives it the shape it looks like, but when your focus during the exercises is on one of the heads in particular You prevent other heads from appearing and building integrated triceps. It is necessary to rely on the lateral head tricep exercises, as well as other exercises that target the rest of the heads.
If you feel that you need to train your lateral head of the triceps muscle more, you are in the right place, because the lateral head is that part of the triceps muscle that is most visible on your arm, and you will definitely feel frustrated if you are doing triceps exercises regularly, but you cannot get results and enjoy the shape of your triceps on the mirror.
In this post, we will learn about the 8 best exercises for training the lateral head of triceps. I will provide everything it takes to target this muscle and achieve your goals related to it. We will also learn about the mistakes that you must avoid and we will benefit from the advice of professionals to improve performance.
Let’s continue together!
Understand the anatomy of lateral head tricep to understand the exercises
In order to build the muscles as they were, it is necessary to look at their anatomy first, that is, we must understand the logic of the work of this muscle and how it responds with certain movements.
Now let’s get acquainted with the anatomy of the triceps muscles, and we will get closer to the lateral head, as we have already mentioned.
The triceps muscles consist of three heads (long head, medial head, and lateral head) located behind the upper arm and are responsible for flexing and extending the elbow joint.
The lateral head is that muscle behind your arm that looks like a “Horseshoe”, and this head arises from the upper half of the posterior humerus, just above the radial groove, while the medial head arises from the lower half of the humerus, and the long head arises from the tubercle below the injection at the shoulder blade and extends down the back of your arm.
Function
The function of the lateral head mainly lies in helping the rest of the heads to bend and extend the elbow while performing some movements, such as pulling a weight back with a straight arm, or pushing the weight down by bending the elbow, then pressing your muscles down and extending the arm fully.
In addition to this, the lateral head of the triceps muscle plays a role in stabilizing the shoulder joint during movements that require arm intervention, especially during overhead movement.
The importance of lateral head tricep muscle during exercises
The lateral head also plays a key role in improving performance with some exercises, and the stronger the lateral head, the more effectively you complete the exercises. The triceps heads respond within a specific range of motion, such as the lateral head.
It plays a role in some specific movements that involve arm extension, such as throwing or pressing a weight overhead and these same exercises are what make the lateral head well targeted and gain strength.
So that the lateral head is the most responsive compared to the rest of the heads during exercises that require keeping or pushing the arm above the head, unlike the medial head, for example, that is more responsive when pulling the weight with a straight arm back or bending the elbow in a position where the palms of your hands are in front of your chest and your elbow is close to your side, then extend your elbow and press the weight with a straight arm down.
Understand the different role between tricep heads
Lateral head tricep exercises : Factors to consider during workouts
There are some factors that you must take into account during triceps exercises, especially when your desire is to target the lateral head. These factors will help you target the lateral head during exercises and make sure that it works and responds to the exercises well.
Intensity and volume
The intensity and volume are among the factors that affect the muscles, whatever they are, so that intensity and volume can affect the size and strength of the lateral head, so that the high intensity (weights close to the maximum capacity), and the volume (the number of sets and reps that you perform in each round for training the lateral head) This is all important for building strength and muscle size.
So you can gradually increase the intensity and volume of the exercises over time, that is, after you feel fit and your muscles are ready to raise the ceiling of the challenge and go with the intensity and volume that do not pose a threat to your muscles and keep you away from injury.
Grip position
The grip position during the triceps exercises, in turn, can be one of the factors affecting the lateral head, so that the fist is closely associated with the forearm and the forearm in turn is linked with the elbow joint, and the latter is linked to the triceps, so the difference in grips is a factor affecting the triceps muscle. A narrow grip places more emphasis on the lateral head, unlike a wide grip, which tends to target the medial head more.
So it’s best to rely on a narrow grip during triceps exercises if you want to target the lateral ol more.
Range of motion
The range of motion is also one of the factors that significantly affect the targeting of the triceps heads, so that the specialists published studies on this subject, and it was found through muscle strength and muscle activation from left to right, the muscle strength and the activation of the heads differed, so that studies showed that the lateral head works more when Shoulder elevation at 90 degrees, it was found that the medial muscle increases muscle force generation and muscle activation.
Technique and form
If the correct technique and form are not available during the exercise, all that we mentioned above becomes useless. Here we must take advantage of our modest knowledge of the anatomy of the muscle in order to be able to target the muscle correctly because we know how the muscle works and what movements it responds to.
So in order to improve the form and master the movement, you must be more stable while doing the repetitions and avoid any kind of momentum and swing, and combine the triceps well and focus on keeping them under pressure throughout the exercise.
Best lateral head tricep exercises to build shredded arms
1 – Dumbbell triceps extension
Dumbbell triceps extension is one of the favorite exercises to press the triceps muscles well, especially the lateral head, as it provides you with an ideal angle to exhaust your muscles and keep the lateral head tense throughout the exercise. This exercise can be more effective if you do it at a different angle, such as doing it on an incline bench and so on.
This exercise can be done in a sitting or standing position, it’s up to you, and the steps remain the same. Let’s get to know the correct technique now:
How to do dumbbell tricep extensions
- Hold a dumbbell with both hands and stand upright with your feet shoulder-width apart.
- Lift the dumbbells with your arms straight above your head.
- Then bend your elbows behind your head in a position where the dumbbell are over your upper back muscles.
- Keep your elbows next to your ears or your head, and try to work the triceps muscles well, especially the lateral head.
- Feel the triceps muscles stretch well, then start pulling the weight from behind your head and bring it to the top of your head until your arms are straight.
- Then repeat slowly, let the weight fall slowly behind your head, try to squeeze your muscles, then pull and push the weight over your head again, and so on.
Pro tip
In order to improve performance, it is necessary to focus on proper form and correct technique. You must keep your elbows beside your head throughout the movement, then try to use the range of motion available to you to press the lateral head well, and focus more on pushing the weight above the head, contracting the triceps well, and maintaining the Slow down and try to think of it as if you’d like to only train lateral head.
2 – Cable pushdown (overhand)
The cable machine has always been effective in targeting various muscles in the body, and this exercise is similar to the reverse grip cable pushdown.
This exercise in which the palms of your hands are directed upwards, and constantly changing the grip position during triceps exercises is beneficial and stimulates the muscles more to work.
During this exercise, the lateral head will benefit more because you are widely available for extension and contraction of the triceps muscles, and with the availability of correct form and technique, this exercise will definitely help in building strong and consistent muscles.
How to cable pushdown with overhand:
- First select the weight that suits you on a cable machine, then set it high.
- Hold the bar and keep your fists shoulder-width apart, palms facing down, pull the cable towards you and step away from the cable machine until you feel the tension of the triceps muscles.
- Stand firm, spread your feet a little, keep your back straight, bend forward slightly throughout the exercise, and keep a little bend on your knees.
- Keep your elbows at your sides throughout the exercise and extend your arms down well.
- Squeeze your triceps well and stop at that depth when your arms are extended downward.
- Let the bar go back up until your fists are in front of your chest and push down again until you are in the previous position.
Pro tip:
It is necessary to maintain the proper form and the diaper also to keep your elbows on the sides and in a neutral manner and focus on extending your arms down and using the resistance of the weight to keep your muscles under pressure throughout the exercise, that is, you should focus more on pushing the weight down. Rely on a moderate rhythm and try to Think of triceps fatigue with each repetition.
3 – Single arm tricep ekickback (with rope)
This is one of the exercises that will make a huge difference at the level of the triceps muscles, especially the lateral head, because this exercise allows you to isolate the lateral head well and press it with each repetition, and the thing that makes this exercise effective is the rope grip so that you keep your palm free and you can pull the weight With more force, extend your arm back and contract your muscles well.
How to do a single arm triceps kickback.
- First, adjust the cable machine to a low position, and install a rope grip on the end of the cable.
- Hold the rope grip with the arm that you want to train first.
- Step away from the cable machine a little, put your feet shoulder-width apart, bend your back straight forward about 40 or 50 degrees.
- Bend your knees slightly, keep your elbow horizontal to your shoulder and keep it close to your side the entire movement.
- Now, extend your arm well until it becomes straight and your palm will be near your butt, try to feel the resistance of the weight on the triceps.
- Then slowly let the rope come back and bend your elbow, then stop when your elbow becomes at a 90-degree angle, stay there for a bit, then pull the weight again and extend your arm back again.
Pro tip:
First, think of contracting the lateral head with each repetition. You will notice this when you pull the weight back so that the lateral head will be more visible to you. So try to stop for a few seconds at the top of each repetition to press the triceps more.
Also, you must pay attention to keeping your elbows on the side of your body throughout the movement and You must keep the elbow joint horizontal to the shoulder. This is a rule and it must be preserved.
4 – Tricep kickback with dumbbell
The triceps kickback is a powerful exercise for the triceps muscles, and athletes rely on it to specifically target the lateral head, because it provides the perfect angle to extend your arm and contract the triceps muscles well with each repetition. The triceps kickback is a very popular exercise in gyms and can be done with cable, resistance band, Dumbbells We will rely on the latter because it provides the perfect grip and resistance to focus on the lateral head.
How to do triceps kickback with dumbbells:
- Choose dumbbells with a weight that matches your fitness level.
- Stand next to a bench, wall, or other stable object to support your body with your empty hand.
- Spread your feet shoulder-width apart, bend your back forward and straight and semi-parallel to the ground.
- Keep your arm at the side of your body the whole time and keep your elbow directly below your shoulder.
- Then start extending the elbow slowly and extend your arm back well until it becomes straight.
- Bend your elbow again and pull the weight with your forearm until your elbow is at a 90 degree angle or a little more than that, repeat again and so on.
Pro tip:
Keep your elbow next to your body, then try to pull the weight with your arm more than relying on the palm of your hand, and reduce the triceps with each repetition. Also, when returning the weight, try to stop when your elbow is bent at an angle of 90 degrees. If you bend it more than that, you will start targeting a long head as well, so Try to focus on proper form and correct technique.
Also, try to stay away from putting your knee on the bench and doing kickback triceps, because this position keeps your lower back unstable or not straight, and this may cause some suffering or pain after the end of the exercises, so try to keep your feet together on the ground.
5 – Decline diamond push-up
The lateral head can also be targeted with bodyweight exercises only, such as the Decline Diamond Push-up. It is an advanced push-up exercise that works a group of muscles, but it is more like an isolation exercise for the lateral head and can help to tear your muscles well and strengthen them as well.
This exercise can be more challenging and difficult for beginners, so it is better for them to rely on easy exercises and respect their fitness level.
How to Decline Diamond Push up:
- First, bring a bench or chair with a low height (40 centimeters would be fine).
- Move away from the bench a little and a sufficient distance to put your feet on it and extend your body forward.
- Now take a normal push-up position, put your toes on the bench.
- Keep your body completely straight and tighten the core well.
- Now bring your palms closer together and try to form a diamond with your palms in a position where your elbows look out to both sides.
- Then start doing diamond push up and keep your body straight and don’t let your pelvis sag.
Note: If you suffer from a previous injury in one of your elbow joints, do not do this exercise, and if you feel any kind of pain or discomfort, just stop.
Pro tip:
It is necessary to maintain the proper form, that is, you must keep the palms of your hands below your chest, that is, when you go down, your chest muscles will be closer to the palms of your hands, then keep your core tightened well and do not allow the middle of your body to sag, also integrate the lower part of your body and keep the muscles of your legs tight well.
During the decline keep it slow, and try to take advantage of the available range of motion to press your muscles well and keep them tense throughout the movement.
6 – Ez-bar skull crusher (close grip)
The Ez Bar Skull Crusher is another exercise that you can add to your triceps training routine, and it will definitely be a powerful addition, especially since it is effective in operating the lateral head as well as the medial head. This exercise can be relied upon to stimulate your muscles to grow and strength, as well as muscle endurance because it is one of the exercises that causes muscle failure and thus you can build ripped and strong muscles.
How to do the Ez Bar Skull Crusher:
- First, choose a suitable weight and load it on the Ez-bar.
- Lie down on a flat bench, keep your feet firmly on the ground and try to put your shoulders under the ez Bar before picking it up from the weight carrier.
- Now grab the bar with two grips closer than shoulder-width apart, keeping your fists facing forward.
- Now extend your arms above your shoulders well and contract your muscles well.
- Keeping your upper arms perpendicular to the floor the whole time, now start to turn your elbows and bring your palms towards your forehead.
- When your palms are close to your forehead, stop a little there, then press the weight again and gently lift your forearms up until your arm is fully extended over your shoulders, repeat again, and so on.
Pro tip:
The first thing you should pay attention to with this exercise is the weight that you will go with so that the weight must be under your control throughout the movement, then keep your upper arms perpendicular to the ground throughout the exercise, focus only on the movement of the elbow and forearm, and also keep your wrists straight with the forearm, that is Don’t roll it down so it doesn’t stop your muscles from benefiting from the pressure of the weight as your wrists can do.
7 – Cable crossover triceps extension (neutral grip)
Cable crossover triceps extension is one of the most powerful exercises that target the lateral head with high efficiency because it allows you to train your arms together under the resistance of a cable and provides you with enough space to press your muscles on both sides and shrink the lateral head well, this exercise is recommended by specialists and even doctors because it has found The lateral head works well with this exercise and its movements.
How to do Cable Crossover tricep Extension:
- First, adjust the cable machine to a high position on each side.
- Pull the cable grip on the right side with your left palm, pull the cable grip on the left side with your right palm.
- Stand straight in the center, keep your fists neutral (palms facing you).
- Try to feel the resistance of the cable on your arms as you extend each arm to the side.
- Now allow the cable to come back up on each side, keep your arms at the sides of your body and bend your elbows until your fists are in front of your chest muscles.
- Then pull down again until your arms are straight and repeat again and so on.
Pro tip:
With this exercise, try to keep your body neutral and well taut, but at the same time you must focus on contracting your muscles well with each repetition.
There is a trick that you must rely on at the head of each repetition is that you must wrap your forearms so that they become directed downwards when you pull the weight And extend your arms, that is, wrap your palms and turn them down to press the lateral head well.
8 – Cable concentration tricep extension
Finally, here is one of the most powerful exercises that makes you concentrate on the triceps muscles well, especially the lateral head. Although this exercise may seem to not provide a greater range of motion, it is designed to keep your body completely neutral and make you focus on contracting the triceps well. It is one of the exercises that constitute a strong addition to a triceps training routine will definitely help you progress and build ripped muscles.
How to do a cable concentration triceps extension:
- First, adjust the cable machine to a high position.
- Pull a cable grip to you and kneel on one knee and keep your other foot on the ground.
- Place your elbow on the inside of the thigh of the supporting foot.
- Keep your arm in front of your chest and keep your back straight and bent in the direction of your arm.
- First, hold the cable grip with your palm in front of your chest, then start pulling your forearm until your arm is straight below your thigh.
Pro tip:
In this exercise, keep your supporting foot firmly on the ground well and form a strong support for your elbow because its purpose is to keep your elbow stable and stable throughout the exercise, then focus on pulling the cable grip from in front of your chest and go with your fist passing through the front of the inner part of your thigh and extend your arm downwards well Then let the cable pull your fist slowly until it becomes in front of your chest and press the triceps and pull again.
Advanced training techniques
The exercises may be less effective after doing the same exercises for a long time to target the lateral head of the triceps muscle, and it may be necessary to rely on some advanced training techniques because they will be more effective in that period and will help raise the intensity of the exercise and cause more damage to the muscles, and this leads to hypertrophy.
Here are some advanced training techniques to challenge your muscles even more:
Drop sets:
Drop sets can increase the metabolic tension on the lateral head of the triceps muscle, and as the load continues to increase and the rest decreases, this will lead to fatigue of the muscle fibers and growth signals will begin to appear.
What are drop sets: This is a simple definition for people who are new to these terms. Drop sets is a technique that relies on doing a set of exercises with a weight that leads to muscle failure before the end of the repetitions, then you lower the weight directly and complete the set without rest.
Supersets:
Supersets are also one of the techniques that increase the volume of the exercises and help to fatigue the lateral head of triceps, so that this technique depends on doing two consecutive exercises and can increase the time under pressure, and this will inevitably cause more damage to the muscle and thus stimulate it to grow.
For people who do not know the meaning of supersets in weightlifting, supersets is a technique that relies on doing two consecutive exercises without allowing the muscles to rest, so that they can target the medial head tricep in different ways such as doing a compound exercise such as a close grip bench press and then doing an isolation exercise such as Ez bar skull crusher directly and sequentially.
Eccentric training:
The eccentric training technique helps target those stubborn muscles that are difficult to target such as the lateral head and by emphasizing the eccentric part of the exercise such as the cable concentration tricep extension phase or overhead extensions you can stimulate the muscle to damage and hypertrophy.
For people who do not know eccentric training, it is a training technique that relies on lowering the weight slowly, such as when you do a set of overhead extensions, then lower the weight directly and complete the set with eccentric repetitions only.
Learn from studies about the triceps brachii hypertrophy
Tips for maximizing medial head triceps development
- Increase intensity and volume over time
- Allow for proper recovery and rest
- Use a proper form and technique
- Vary your exercises and training techniques
- Focus on mind muscle connection
Conclusion
The triceps muscle is one of the important muscles that are located behind the arm and has a great importance and role in most of the functions of the arm and elbow, and it is important to take good care of the exercises of the lateral head because it is no less important than the rest of the other heads in order to improve the muscles and improve their functions.
By following a triceps training routine that includes the exercises I mentioned above, you will be sure that you are targeting the lateral head well, especially if you provide the correct form and technique. It is necessary to target the muscles in different ways and exercises in order to keep them facing new challenges.
Also, when you feel some improvement in the level of the triceps muscles, you will want to add some advanced training techniques in order to increase muscle tension, damage it, and stimulate it to strengthen and grow more.
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