For those short on time, the most effective and efficient Lateral Head Tricep Exercises are cable kickbacks, dumbbell kickbacks, and neutral-grip skull crushers. These isolation movements directly target the lateral head by positioning the arms in a cross-body motion or with the hands at shoulder width. Perform 3-4 sets of 10-15 reps of 1-2 of these exercises 1-2 times per week, and focus on contracting the triceps at the top of each rep.

What are Lateral Head Tricep Exercises?

What are Lateral Head Tricep Exercises?

The triceps brachii is a three-headed muscle on the back of the upper arm. As the name implies, it contains three distinct “heads” or sections:

  • Long Head
  • Medial Head
  • Lateral Head

The lateral head, located on the outside of the arm, is often underdeveloped compared to the other two heads. This can create an imbalance and limit complete triceps growth.

Lateral Head Tricep Exercises are isolation movements specifically designed to target the lateral head by positioning the arm in a cross-body motion or keeping the hands at shoulder-width apart. This places maximal stress on the lateral fibers, stimulating growth in this area.

Most common and effective Lateral Head Tricep Exercises include:

  1. Cable/Dumbbell Kickbacks
  2. Overhead Extensions
  3. Neutral-Grip Skull Crushers
  4. Diamond Push-Ups
  5. Reverse-Grip Triceps Pressdown
  6. Neutral-Grip Dips

How to Perform Lateral Head Tricep Exercises Correctly

Performing Lateral Head Tricep Exercises with proper technique is crucial, both for maximizing results and avoiding potential injury. Here are some key tips for proper form:

Dumbbell/Cable Kickbacks

  • Keep your upper arm tucked close to your body, avoiding excessive swing on each rep.
  • At the bottom, your upper arm should form a 90-degree angle.
  • Squeeze and fully contract the triceps at the top of each rep.
  • Control the eccentric (lowering) portion to avoid momentum.

Overhead Extensions

  • Use a narrow grip, with your hands about shoulder-width apart.
  • Keep your upper arms stationary and vertical, perpendicular to the floor.
  • Lower the weight until it’s level with the back of your head, avoiding excessive arching of the lower back.
  • Squeeze and extend through the triceps to lift the weight overhead, locking out at the top.

Neutral-Grip Skull Crushers

  • Use an EZ-bar or grip the weight at shoulder-width to keep a neutral wrist position.
  • Tuck your elbows close to your head as you lower the weight, limiting excessive forward body lean.
  • Lower the weight until it’s level with the back of your head only, no further to avoid impingement.
  • Squeeze and extend through the triceps to lift the weight back to the starting position.

Diamond Push-Ups

  • Form a diamond shape with your hands, positioning them directly under your chest.
  • Keep your body in a straight line from head to heels, avoiding arching or sagging of the hips.
  • Lower yourself until your chest nearly touches the floor.
  • Drive through your palms to straighten your arms, squeezing the triceps at lockout.

Proper setup, range of motion, and mind-muscle connection are critical for both maximizing results and staying injury-free when performing these exercises.

Sample Lateral Head Tricep Routine

To incorporate these effective Lateral Head Tricep Exercises into your training program, you could follow a routine like this:

Monday (Pull Day)

  • N/A

Tuesday (Push Day)

  • Dumbbell Kickbacks: 3 sets of 10-12 reps
  • Overhead Cable Extensions: 3 sets of 12-15 reps
  • Diamond Push-Ups: 3 sets of 10-15 reps

Wednesday (Leg Day)

  • N/A

Thursday (Pull Day)

  • N/A

Friday (Push Day)

  • Cable Kickbacks: 3 sets of 12-15 reps
  • Neutral-Grip Skull Crushers: 3 sets of 10-12 reps

In this routine, the Lateral Head Tricep Exercises are paired on both push days (Tuesday and Friday) to allow adequate recovery and volume for targeting the lateral head. You could perform this routine for 8-12 weeks, progressively increasing the weight or reps over time to continually challenge the muscles.

FAQ’s

How many sets and reps should I do for lateral head tricep exercises?

For hypertrophy (muscle growth), perform 3-4 sets of 10-15 reps for lateral head tricep exercises like kickbacks, overhead extensions, and dips with a neutral grip. Higher reps with a controlled eccentric (negative) contraction are ideal for isolating the lateral head.

Should I train the lateral head separately or with the other triceps heads?

While training all three heads together via compound exercises like pushdowns or dips is beneficial, it’s also important to isolate the lateral head with specific exercises. Dedicate at least one exercise per session to focus on cross-body or neutral-grip movements that target the lateral fibers.

How often should I train the lateral head of the triceps?

Train the lateral head of the triceps 1-2 times per week, depending on your overall training split and volume. Allow at least 48-72 hours between direct lateral head sessions for recovery.

Do I really need to isolate the lateral head, or will compound exercises alone be enough?

While compound presses and dips will hit the triceps to some degree, isolation work is necessary for fully developing the lateral head. Compound exercises tend to favor the larger medial and long heads, so targeted lateral head movements are important for balanced triceps growth.

What are the best exercises for targeting all three triceps heads?

  • Long Head: Close-Grip Bench Press, Dips
  • Medial Head: Pushdowns, Overhead Extensions with a pronated (overhand) grip
  • Lateral Head: Neutral-Grip Skull Crushers, Kickbacks, Neutral-Grip Dips

Conclusion

To get bigger arms, focus on the exercises shared in this guide. Do these moves regularly, paying attention to doing them correctly. It’s important to allow your muscles time to rest between workouts. This is when they get stronger and grow.

Change up your routine often to challenge your muscles in new ways. With steady effort and patience, you will see your arms become stronger and more defined.