If you want your arms to look fuller and more defined, building the lateral head of your triceps is essential. The lateral head forms the outer part of the triceps and creates that signature “horseshoe” shape. While targeting the lateral head specifically is challenging due to shared movement with the long and medial heads, there are strategic exercises that emphasize it more effectively.
This article breaks down the best exercises to activate your lateral triceps head, along with smart training tips to help you maximize results and sculpt strong, powerful arms.
Understanding the Triceps Anatomy
The triceps brachii is composed of three parts: the long head, the medial head, and the lateral head. The lateral head is positioned on the outer side of the upper arm and is most visible from the side. Its primary function is to help extend the elbow, but it also plays a key role in upper arm aesthetics.
Because the triceps heads share similar attachment points at the elbow, isolating one head completely is nearly impossible. However, specific movements and angles can emphasize the lateral head more than others.
How to Train the Lateral Head More Effectively
To get the most out of your lateral tricep training, consider the following strategies:
- Train after a rest day so your muscles are fresh and your energy is high
- Use overhand or neutral grips to enhance lateral head activation
- Keep elbows close to the body during pressing or extension movements
- Start with a compound lift for maximum load and intensity
- Add more than one lateral-focused movement per session
- Include advanced techniques like drop sets or slow negatives for overload
- Train triceps twice per week with at least 48 hours of rest between sessions
Now let’s dive into the top ten exercises that will help you grow your lateral triceps head.
1. Tricep Pushdowns
Pushdowns are among the best isolation exercises for the lateral head, especially when performed with a straight bar or v-bar.
How to do it:
- Stand tall, grip the bar with an overhand grip
- Keep elbows pinned to your sides
- Extend your arms fully, squeezing your triceps at the bottom
- Return slowly to the starting position
Use strict form and avoid leaning too far forward.
2. Tricep Kickbacks
Kickbacks are highly effective when performed with proper form. The key is to keep the upper arm stationary.
How to do it:
- Lean forward with a flat back, holding a dumbbell or cable
- Keep your elbow fixed and extend your arm backward
- Squeeze the tricep at full extension
- Return slowly
Perform in a slow and controlled manner to feel the burn in the outer head.
3. Cable Crossbody Concentration Extensions
This unique cable variation targets the lateral head through a controlled, crossbody movement.
How to do it:
- Set the cable pulley to the lowest point
- Grab the handle with one hand and pin your elbow against your inner thigh
- Extend your arm across your body
- Return slowly
This isolation movement eliminates momentum and focuses the contraction where it matters most.
4. Bench Dips
Bench dips are a versatile bodyweight option that emphasizes the lateral head, especially with straight legs.
How to do it:
- Sit on a bench, hands next to hips
- Slide forward and lower your body by bending your elbows
- Push through your palms to lift back up
Adjust leg position to control the intensity.
5. Parallel-Bar Dips
A more advanced dip variation, this compound movement builds triceps mass fast.
How to do it:
- Use parallel bars, keep your torso mostly upright
- Lower your body until elbows are at 90 degrees
- Push back up with control
Using a slight forward lean helps shift focus more on the triceps than the chest.
6. Close-Grip and Diamond Push-Ups
Changing your push-up hand placement can significantly shift the load to your triceps.
How to do it:
- Place hands directly under your chest in a diamond shape
- Lower yourself slowly, elbows close to body
- Push back up without flaring your arms
This move is excellent for both beginner and advanced lifters.
7. Decline Close Grip Bench Press
Incline and decline changes target different parts of the triceps. Decline specifically helps emphasize the lateral head.
How to do it:
- Set the bench at a decline angle
- Use a barbell or dumbbells with a narrow grip
- Lower the weight to your chest, then press upward
Focus on locking out at the top to fully activate the triceps.
8. Decline Neutral Grip Dumbbell Skull Crushers
This variation combines the classic skull crusher with a decline bench for increased tension on the lateral head.
How to do it:
- Lie on a decline bench with dumbbells
- Start with arms extended, palms facing in
- Lower the weights toward your head
- Extend arms back to the top
Using a neutral grip reduces joint strain and keeps the emphasis on the triceps.
9. Overhead Cable Triceps Extension (Rope)
Though often associated with the long head, minor angle tweaks and neutral grip can shift focus to the lateral head.
How to do it:
- Attach a rope to a low pulley and face away
- Bring the rope overhead with elbows bent
- Extend your arms fully, keeping elbows stationary
Avoid arching your back for better isolation.
10. Tricep Pressdown Machine
The machine version of pushdowns allows for easy weight changes and intense drop sets.
How to do it:
- Adjust the seat height and grip the handles
- Keep elbows close and press down
- Slowly return to the top
Use this for finishing sets or high-rep drop sets to fully fatigue the muscle.
Sample Lateral Head Workout Plan
Workout Frequency: 2x per week with at least 72 hours between sessions
Routine:
- Close-Grip Bench Press: 4 sets (12, 10, 8, 6 reps)
- Overhead Rope Extension: 4 sets of 12 reps
- Parallel Bar Dips: 2 sets to failure
- Diamond Push-Ups: 2 sets to failure
Tips for Success:
- Rest 60–90 seconds between sets
- Keep tension on the triceps with slow negatives
- Focus on full range of motion without elbow flaring
Final Thoughts
You don’t need a huge list of exercises to grow your lateral head. What you need is focused effort, smart programming, and consistent form. These ten exercises will help you develop the outer part of your triceps for bigger, more defined arms. Train hard, recover well, and stay disciplined. The results will follow.
