When most people think of building bigger arms, they rush straight to bicep curls. But the truth is — your triceps make up two-thirds of your upper arm mass. And within the triceps, the lateral head (also known as the outer head) plays a crucial role in arm width and definition. Focusing on lateral head tricep exercises not only gives your arms that 3D look from the side but also enhances performance in pushing movements like bench presses and overhead presses.
Such as in this blog, we’ll break down the anatomy of the triceps, and dive into high-impact workouts to target the lateral head, along with pro tips, variations, and mistakes to avoid. This article will full guide you about lateral head tricep exercises
Triceps Anatomy: Understanding the Lateral Head
The triceps brachii has three heads such as:
- Long head – runs along the back of the arm
- Medial head – lies underneath the other two
- Lateral head – located on the outer side, responsible for width and visible definition
Such as to properly target the lateral head, you want exercises that keep your elbows close to your sides and engage the triceps with heavy resistance or high tension.
10 Best Lateral Head Tricep Exercises
1. Close-Grip Bench Press
Muscle Target:
Such as triceps (emphasis on lateral head), chest (minor), shoulders
Equipment: Barbell, flat bench
Setup:
- Lie on a flat bench.
- Such as grip the barbell with hands shoulder-width apart or slightly narrower.
- Keep feet planted and back slightly arched.
Execution:
- Such as unrack the bar and hold it above your chest with straight arms.
- Slowly lower the bar to the middle of your chest, keeping your elbows close to your torso.
- Such as press back up by extending your arms, focusing on your triceps.
Tips:
- Do not flare your elbows out — it reduces tricep engagement.
- Such as avoid excessively narrow grips that cause wrist discomfort.
- Use a controlled negative (2–3 seconds down) and explosive push.
Common Mistakes:
- Too wide grip (shifts focus to chest)
- Such as bouncing the bar off the chest
- Letting elbows flare out
2. Cable Tricep Pushdowns (Straight Bar or V-Bar)
Muscle Target:
Lateral head of the triceps
Equipment:
Such as cable machine with a straight bar, V-bar, or rope
Setup:
- Set the pulley at a high position.
- Such as attach a bar or rope handle.
- Stand close to the machine, with feet shoulder-width apart.
- Such as grasp the bar with an overhand grip, elbows tucked.
Execution:
- Start with forearms parallel to the floor and elbows locked to your sides.
- Such as push the bar down by straightening your arms.
- At the bottom, squeeze the triceps and pause for 1–2 seconds.
- Such as slowly return to starting position.
Tips:
- Keep your upper arms and shoulders still.
- Such as don’t lean forward too much — slight torso lean is okay.
Common Mistakes:
- Letting elbows drift forward
- Such as swinging body or using momentum
- Shortening range of motion
3. Overhead Cable Tricep Extension
Muscle Target:
Long head and lateral head
Equipment:
Such as cable machine with D-handle or rope
Setup:
- Set cable to low pulley.
- Such as grasp the handle or rope with one hand.
- Step away from the machine, turning your body if needed.
- Such as elbow should be pointing upward, bicep near ear.
Execution:
- Start with your arm bent behind your head.
- Such as extend your arm straight up without moving your upper arm.
- Pause at full extension and contract your tricep.
- Such as slowly lower to starting position.
Tips:
- Such as keep your core tight to stabilize your torso.
- Avoid overextending your lower back.
Common Mistakes:
- Moving elbow away from head
- Such as using shoulder to push weight
- Not going through a full range of motion
4. Skull Crushers
Muscle Target:
Such as all tricep heads, heavy emphasis on lateral and long head
Equipment:
EZ-bar or dumbbells, flat or incline bench
Setup:
- Such as lie flat on a bench.
- Hold the EZ-bar or dumbbells above your chest with arms extended.
Execution:
- Bend elbows to lower the weight toward your forehead (or behind your head for deeper stretch).
- Such as keep elbows fixed and pointing upward.
- Extend arms back to starting position while squeezing triceps.
Tips:
- Such as use an EZ-bar to reduce wrist strain.
- Lower slowly, don’t let weights crash down.
Common Mistakes:
- Such as elbows drifting outward
- Lowering weight too far over the head
- Such as using too much weight, risking form breakdown
5. Dumbbell Kickbacks
Muscle Target:
Lateral head and medial head
Equipment:
Such as dumbbells, flat bench (optional)
Setup:
- Hold a dumbbell in each hand.
- Such as bend at the hips to bring your torso parallel to the ground.
- Elbows should be bent at 90 degrees and tucked in.
Execution:
- Such as keeping your upper arms fixed, extend your forearms backward.
- At full extension, squeeze the triceps hard.
- Such as slowly return to the start.
Tips:
- Use light weight for strict control.
- Such as keep elbow and upper arm completely still.
Common Mistakes such as:
- Swinging weights
- Letting elbow drop
- Not squeezing at the top
6. Diamond Push-Ups
Muscle Target:
Such as lateral head (primary), also hits medial head and chest
Equipment:
Bodyweight
Setup:
- Get into push-up position.
- Such as bring your hands together to form a diamond shape beneath your chest.
Execution:
- Such as lower yourself by bending your elbows while keeping them close to your body.
- Push back up to the starting position.
Tips:
- Keep your body straight (no hips sagging).
- Such as focus on slow, controlled reps for maximum burn.
Common Mistakes:
- Letting elbows flare out
- Such as poor hand positioning (too wide or too narrow)
- Incomplete range of motion
7. Rope Overhead Extensions
Muscle Target:
Such as long and lateral head
Equipment:
Rope attachment, cable machine
Setup:
- Such as set pulley low.
- Grab the rope with both hands and face away from the machine.
- Such as lean slightly forward with rope behind your head.
Execution:
- Extend your arms forward and up in an arc.
- Such as at full extension, split the rope outward and squeeze.
- Lower back slowly.
Tips:
- Stretch at bottom for full range
- Such as use your triceps, not momentum
Common Mistakes:
- Such as moving arms outward instead of upward
- Incomplete contraction
- Such as rushing reps
8. Crossbody Dumbbell Extensions (One Arm)
Muscle Target:
Lateral head
Equipment:
Dumbbell
Setup:
- Such as sit or stand with a dumbbell in one hand.
- Bend elbow across your body, hand near opposite shoulder.
Execution:
- Such as extend arm across the chest in a controlled manner.
- Squeeze triceps at the top.
- Such as slowly return to starting position.
Tips:
- Keep movement strict and focused.
- Such as use light to moderate weight.
Common Mistakes:
- Using momentum
- Such as letting elbow drift
9. Weighted Dips
Muscle Target:
Such as all tricep heads, heavy emphasis on lateral head with upright form
Equipment:
Dip bars, weight belt (optional)
Setup:
- Position yourself on parallel bars.
- Such as keep torso upright for triceps focus.
Execution:
- Lower your body until elbows are bent at 90 degrees.
- Such as push back up by extending elbows.
Tips:
- Stay as upright as possible
- Such as add weight only when form is perfect
Common Mistakes:
- Leaning too far forward (hits chest)
- Such as locking out elbows forcefully
- Shallow reps
10. Machine Dips
Muscle Target:
Lateral head with proper hand placement
Equipment:
Tricep dip machine
Setup:
- Such as adjust seat height so handles are at armpit level.
- Grab handles with elbows pointing straight back.
Execution:
- Push the handles downward until arms are extended.
- Return slowly to start.
Tips:
- Such as don’t rush the rep
- Focus on isolating the triceps
Common Mistakes:
- Moving shoulders excessively
- Using too much weight
Lateral Head Tricep Exercises – Master Table
| Exercise | Equipment | Primary Target | Pro Tips |
|---|---|---|---|
| Close-Grip Bench Press | Barbell, flat bench | Lateral head, medial tricep | Keep elbows tucked, avoid flaring, use a shoulder-width grip |
| Cable Tricep Pushdowns | Cable machine, bar | Lateral head | Use strict form, control tempo, don’t swing or let elbows move |
| Overhead Cable Extension | Cable, rope or D-handle | Long & lateral head | Stretch deeply at bottom, keep elbow stable near ear |
| Skull Crushers (EZ Bar) | EZ-bar or dumbbells | All tricep heads | Lower behind head for more stretch, elbows fixed, avoid wide grip |
| Dumbbell Kickbacks | Dumbbells | Lateral & medial heads | Keep torso parallel, elbows high and still, light weight for control |
| Diamond Push-Ups | Bodyweight | Lateral head (mainly) | Hands under chest in diamond shape, elbows in, slow controlled reps |
| Rope Overhead Extensions (Cable) | Cable with rope | Long & lateral head | Split rope at top, stretch at bottom, don’t let elbows flare |
| Crossbody Dumbbell Extensions | Dumbbell | Lateral head | Extend across body, keep elbow tight, focus on contraction |
| Weighted Dips (Upright) | Dip bars, dip belt | All tricep heads (focus on lateral) | Stay upright, elbows close, full ROM without leaning forward |
| Machine Dips | Tricep dip machine | Lateral head | Adjust seat properly, use controlled movement, don’t let shoulders take over |
Training Tips for Maximum Lateral Head Activation
- Keep elbows in: Flaring elbows can shift focus away from the lateral head.
- Control your reps: Such as tempo is crucial — don’t swing weights.
- Use a full range of motion: Especially in extension movements.
- Train triceps 2–3x/week: But give at least 48 hours of rest between heavy sessions.
- Mind-muscle connection: Such as visualize the triceps working as you move.
Mistakes to Avoid
- Using too much weight (form goes out the window)
- Neglecting stretch and squeeze in every rep
- Such as training only the long head
- Rushing through sets (no time under tension)
FAQs About Lateral Head Tricep Training
How do I know if I’m hitting the lateral head?
If you feel the burn on the outer part of your upper arm and your elbow is staying close to your body, you’re likely engaging the lateral head.
Can I train triceps every day?
No. Like any muscle group, triceps need rest. Train them 2–3 times per week for best results.
Is the lateral head more important than the long head?
Such as both are important. The lateral head gives your arms width, while the long head adds overall mass. A balanced approach works best.
Final Thoughts
- Train the lateral head with intention and strict form.
- Control the tempo to increase time under tension.
- Include 3–4 of these exercises per tricep day to emphasize outer head growth.
- Pair these with proper nutrition and recovery for maximum hypertrophy.
Such as if you want to get fit arms than read this blog lateral head tricep exercises.
Warm up is very necessary before exercises. Read this blog for arms warm up.
