Your triceps make up about two-thirds of your upper arm, so if you want bigger arms, training them is essential. The lateral head is the part on the outside of your arm that gives the classic “horseshoe” shape. Here are the best exercises to target it, how to do them, and how to build them into a workout.
Quick answer: The lateral head works hardest in pushing movements where your arms stay by your sides, especially with an overhand grip. Tricep pushdowns, close-grip bench press, dips, diamond push-ups and skull crushers are the best options. Do 3 sets of 8 to 12 reps, twice a week.
What Is the Lateral Head of the Triceps?
The triceps has three heads: the long head at the back, the medial head underneath, and the lateral head on the outer side. All three straighten your elbow. The lateral head is most active in exercises where your elbows stay at your sides and you push against heavy resistance.
10 Best Lateral Head Tricep Exercises
1. Tricep Pushdown (Straight or V-Bar)
The classic cable pushdown is one of the best ways to hit the lateral head because your elbows stay by your sides.
- Attach a straight bar or V-bar to a high pulley and hold it with an overhand grip.
- Pin your elbows to your sides and lean forward slightly.
- Push the bar down until your arms are straight and squeeze your triceps.
- Let the bar come up slowly until your forearms are just above parallel to the floor.
2. Skull Crushers
Lying tricep extensions with an EZ bar train all three heads and let you use a good amount of weight.
- Lie on a flat bench holding an EZ bar above your chest with arms straight.
- Keep your upper arms still and bend your elbows to lower the bar towards your forehead.
- Straighten your arms to lift the bar back up.
- Use a weight you can control. Have a spotter if you go heavy.
3. Cable Tricep Kickback
Kickbacks are hardest when your arm is fully straight, which is great for squeezing the triceps.
- Set a cable to a low position and hold the handle in one hand.
- Hinge forward at the hips with a flat back and bring your upper arm parallel to the floor.
- Straighten your arm behind you and squeeze.
- Return slowly, keeping your upper arm still.
4. Close-Grip Bench Press
This compound lift lets you move heavy weight and builds overall tricep size and strength.
- Lie on a flat bench and grip the bar about shoulder-width apart, not narrower.
- Lower the bar to your lower chest, keeping your elbows close to your body.
- Press the bar back up until your arms are straight.
5. Tricep Dips
Dips use your body weight and work the triceps hard, especially when you keep your body upright.
- Hold the parallel bars and lift yourself up with straight arms.
- Keep your body upright and your elbows pointing back.
- Lower yourself until your upper arms are about parallel to the floor.
- Push back up to the start.
If you have shoulder pain, skip deep dips or try bench dips with your feet on the floor instead.
6. Overhead Tricep Extension
This mainly targets the long head, but it’s a great partner to the lateral head exercises for complete triceps growth.
- Hold one dumbbell with both hands above your head.
- Lower it behind your head by bending your elbows, keeping them pointing up.
- Straighten your arms to lift it back up.
7. Reverse-Grip Tricep Pushdown
An underhand grip shifts some emphasis to the medial head and adds variety to your training.
- Hold a straight bar on a high pulley with palms facing up.
- Keep your elbows at your sides and push the bar down until your arms are straight.
- Return slowly. Use a lighter weight than for normal pushdowns.
8. Diamond Push-Ups
A great bodyweight option for home that puts a lot of work on the triceps.
- Get into a push-up position with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
- Lower your chest towards your hands, keeping your elbows close to your body.
- Push back up. Drop to your knees if needed.
9. Single-Arm Cable Pushdown
Working one arm at a time helps fix strength differences between your arms.
- Attach a single handle to a high pulley and hold it with an overhand grip.
- Keep your elbow by your side and push down until your arm is straight.
- Return slowly and switch arms after your set.
10. Single-Arm Overhead Extension
Another long head favourite that completes your triceps training.
- Hold a light dumbbell in one hand above your head.
- Lower it behind your head, keeping your elbow pointing up.
- Straighten your arm and repeat, then switch sides.
Sample Tricep Workout for the Lateral Head
| Exercise | Sets | Reps |
|---|---|---|
| Close-Grip Bench Press | 3 | 6 to 8 |
| Tricep Pushdown | 3 | 10 to 12 |
| Dips or Diamond Push-Ups | 3 | As many as you can with good form |
| Overhead Tricep Extension | 2 | 10 to 12 |
Rest 60 to 90 seconds between sets and try to add weight or reps over time. Train triceps directly about twice a week. They also work during chest and shoulder presses, so don’t overdo it.
Frequently Asked Questions
Which exercise works the lateral head of the triceps most?
Exercises with your elbows at your sides, like cable pushdowns, close-grip bench press and dips, put the most work on the lateral head.
How long does it take to see results from tricep training?
With consistent training twice a week, good nutrition and steady progress, most people see noticeable changes in 8 to 12 weeks.
Should I train triceps with chest or with biceps?
Both work. Training them with chest is efficient because chest presses already warm up the triceps. Training them with biceps gives you a full arm day. Choose what fits your weekly routine.
The Bottom Line
For bigger arms, train your triceps as seriously as your biceps. Pushdowns, close-grip bench press, dips and skull crushers are the best options for the lateral head, while overhead extensions build the long head. Train them twice a week with good form, and add weight or reps over time.
This article is for general information only. If you have an injury or a medical condition, are pregnant, or are new to exercise, please check with your doctor before starting a new workout or diet plan.
Sources
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
