The Best Tricep Exercises for Strengthening the Lateral Head

For those of you aiming to strengthen the lateral head of the triceps, particularly if one of your dominant arms feels weaker, there are several excellent exercises that can help. The lateral head, which plays a critical role in triceps strength, benefits from a variety of exercises designed to target this specific area effectively.

Tricep Pushdowns: A Diverse Approach

The tricep pushdown is a highly effective exercise for the triceps, and more specifically, the lateral head. However, the efficiency of this exercise can be enhanced by choosing the right grip. Rope pushdowns with a neutral grip often work more of the lateral muscle due to the change in hand position. This grip allows your hands to rotate into a neutral position, facilitating the activation of the lateral triceps effectively.

Close Grip Pushups: A Classic Option

A less commonly known yet effective exercise is the close grip pushup. By slightly narrowing the grip, you can target the triceps more directly, particularly the lateral head. This variation of the pushup requires a more engaged triceps, making it an excellent addition to your workout routine. Here's a short demonstration video showcasing three great triceps exercises which include a variety of grips to find what works best for you.

Other Effective Exercises

In addition to rope pushdowns and close grip pushups, there are several other exercises that can help in targeting the triceps, especially the lateral head. These include:

Pulley PushDowns with Ropes: This exercise allows for a full range of motion and can be done using resistance bands or a cable machine. It’s particularly effective for the lateral head.

DB Kickbacks with Holds at the Top: Dumbbell kickbacks not only target the triceps but also require a precise range of motion, which helps in targeting the lateral head effectively.

Seated Dips/Pressdowns with Complete Lockout: Seated dips, especially those performed with a slight modification focusing on the upper body, can help target the lateral triceps. The complete lockout helps in squeezing the triceps and targeting the lateral head.

For a more dynamic change, consider single-armed triceps rope push-downs. Ensure your upper arm is internally rotated during the exercise, causing your forearm to sweep down across your stomach and thigh, then outward. This variation specifically emphasizes the lateral triceps head.

Concluding Thoughts

While it can be challenging to target the lateral head specifically, exercises like dips with a bar and diamond pushups help engage the lateral triceps. The key is to focus on quality reps with a full range of motion and proper technique. If you're looking to improve your triceps, especially the lateral head, the exercises mentioned can be incredibly effective.

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