Tricep workouts are a key part of any upper-body strength training routine. Your triceps, which are located on the back of your upper arms, important for a significant portion of your arm’s total muscle mass and play an important part in stretching the elbow joint.
Building strong, well-defined triceps not only enhances the appearance of your arms, but it helps in various kinds of upper-body movements and athletic performance.
In this article, we will discuss about the top 10 lateral head tricep exercises that helps to increase strength and muscle size.
Get ready to test your limits and make huge improvements with these top-rated lateral head tricep exercises.
Top 10 Lateral Head Tricep Exercises
Here are the top 10 lateral head tricep exercises.
1. Skull Crushers
Skull crushers are one of the highly effective exercises for targeting the triceps mainly the lateral head.
To perform Skull Crushers
1. Lie on the flat bench with your feet on the ground.
2. Hold the EZ bar with your arms fully extended to the top.
3. Lower the EZ bar down towards your forehead by bending your elbow.
4. Now return to the starting position by extending your arms.
5 Continue doing the same for more reps.
2. Tricep Pushdown
A tricep pushdown is the best exercise for isolating and targeting the lateral head of the triceps.
It helps to build strength, power and definition to the triceps.
To perform Tricep Pushdown
1. Stand facing the machine with feet shoulder width apart.
2. Attach the bar to the high pulley of a cable machine.
3. Hold the bar with both hands with an overhand grip and pull the bar down with your elbows bent 90 degrees.
4. Push the bar downwards with your arms fully extended.
5. At this position squeeze the triceps and slowly return to the starting position.
3. Tricep Kickback
Cable tricep kickbacks are an effective exercise for building strength and size. It mainly targets the lateral and medium heads of the triceps.
To perform cable tricep kickbacks
1. Attach a single handle bar to the high pulley of the cable machine.
2. Grab the handle with a pronated grip.
3. Bend your knees and hinge forward to the hips by keeping your back straight.
4. Bend your elbow to 90 degrees and push the handle behind you.
5. Hold the handle in this position for 1 sec.
6. Now bring the handle to the starting position and continue doing for more reps.
4. Close grip Bench Press
Close grip bench press is a compound exercise that mainly targets the lateral head and it also targets the shoulders and chest.
To perform close grip bench press
1. Lie on the bench press machine with feet on the floor.
2. Grab the barbell with both hands closely.
3. Lift the barbell upwards with your arms fully extended.
4. At the position, squeeze the triceps and slowly return the barbell to the starting position.
5. Then, continue doing the same for more reps.
5. Tricep Dips
Tricep dips is a bodyweight exercise that helps strengthen and target the lateral head of the triceps.
To perform Tricep dips
1. Place your hands on the parallel bars, with your palms facing down and shoulder-width apart.
2. Stand between the bars with your feet close to each other.
3. Lift your body upwards from the floor with your arms fully extended.
4. Lower your body by bending the elbows and continue doing the same for more reps.
6. Overhead Tricep Extension
Overhead tricep extension is the best exercise that mainly targets the lateral head and long head of the triceps.
To perform Overhead tricep extension
1. Sit on a bench and hold a dumbbell in both hands overhead.
2. Now lower the dumbbell downwards behind your head.
3. Now bring the dumbbell back to the starting position and squeeze the tricep muscles.
4. Continue doing the same for more reps.
7. Reverse Grip Tricep Pushdown
Reverse grip tricep pushdown is an effective exercise that mainly targets the lateral head and medium head of the triceps.
To perform reverse grip tricep pushdown
1. Stand facing the machine with feet shoulder width apart.
2. Attach the bar to the high pulley of a cable machine.
3. Hold the bar with both hands with an underhand grip, which means your palms should be placing down and pulling the bar down with your elbows bent 90 degrees.
4. Push the bar downwards with your arms fully extended.
5. At this position squeeze the triceps and slowly return to the starting position.
8. Diamond Pushups
