lateral-head-tricep-exercises

13+ best lateral head tricep exercises – [Get bigger arms at home or gym]

Want to know the best lateral head tricep exercises and what exercises work the lateral head of your triceps?

Don’t know how to train the lateral head of your triceps – at the gym or home?

Want to get big lateral head of your triceps muscle?

Yes!!!! You are in the right place.

After reading this article I am sure that all your confusions will get cleared and you will get all your answers.

So sit back, relax and keep reading till the end.

In this article, I will be talking about:-

  • The best exercises for the lateral head of your triceps – to get big and strong muscles.
  • Best bodyweight lateral head tricep exercises to do at your home – without equipment.
  • Best lateral head tricep exercises to do with dumbbells – at home or gym.
  • And much more detailed information.

So are you excited??

Before starting, let’s know about our triceps muscle – some basic information.


Know about your triceps muscle

tricep-muscles
Triceps Muscle

The triceps muscles are located at the rear of your upper arms.

It is bigger than the bicep muscles and covers almost 60% of your arms.

If you want to get bigger and stronger arms then you need to focus more on training your triceps muscle.

Triceps muscles can be divided into 3 components/heads:-

  • Long head
  • Lateral head
  • Medial head

All these tricep muscles (long, lateral and medial head) are mainly used for straightening your arms or extension of the elbow joint or doing any pushing movements.

From my experience:- The best way to target your lateral head is to always keep your arms or elbows tucked into your sides of the body while performing the exercises.

Ok, now let’s dive into our main topic.


Top 13 lateral head tricep exercises to build bigger arms

Tricep pushdown with a straight bar

Tricep pushdown is one of the best and effective exercises to train the lateral head of your triceps.

Mainly there are 3 variations of tricep pushdown you can do on the cable machine:-

  • With straight bar
  • With rope
  • With V bar

Each of them has its benefits. So you must try these 3 variations of tricep pushdown at your gym.

Ok, now let’s start with the tricep pushdown on a straight bar.

How to do it?

Find a cable machine in the gym and attach the straight bar to it.

Now adjust the height of the cable machine and put it a little bit higher than your height level.

Select the suitable weight for you, grip the bar in an overhand grip and take a step back.

Keep your feet together, slightly bend your knees and arch your back a little bit.

Tuck your elbows at the sides of the body and keep them in front of your hips – a little bit.

Now push down the bar, until your elbows are fully extended, and squeeze your triceps muscles at the bottom.

Then slowly in a controlled form release the weight and bring the bar up.

During the whole exercise, always keep your body straight and elbows tucked in – don’t flare it out.

And don’t curl your wrist on the bar while pushing down the weight.


Tricep pushdown with rope

Tricep pushdown with rope is one of my favorite exercises to hit the lateral head of the tricep muscles.

With this rope pushdown variation, you can get that extra range of motion at the bottom, which helps to contract your tricep muscles better.

It is very similar to the tricep pushdown with a straight bar.

Here you just need to change the bar and attach the rope to the cable machine. That’s it.

Other than that almost everything will be the same.

How to do it?

• Find a cable machine in the gym and attach the rope extension to it.

• Now adjust the height of the cable machine and put it a little bit higher than your height level.

• Select the suitable weight for you, grip the rope properly and take a step back.

• Keep your feet together, slightly bend your knees and arch your back a little bit.

• Tucked your elbows at your sides of the body and keep them in front of your hips – a little bit.

• Now push down the rope, until your elbows are fully extended and squeeze your triceps muscles at the bottom.

• Then slowly in a controlled form release the weight and bring them the rope up.

• During the whole exercise, always keep your body straight and elbows tucked in – don’t flare it out.

Pro tip:- After pressing down the rope, fully extend your arms at the bottom and then twist both wrists outside – try to pull the rope apart from each other. In this way, you can get an extra contraction and stretch on your tricep muscles, which will help them to grow and develop faster.


Tricep pushdown with V-bar

This exercise is also very similar to the tricep pushdown with a straight bar and rope.

Here you just need to change the extension and attach the V bar to the cable machine.

It is also one of the best lateral head tricep exercises that you can do at the gym.

The reason why I love this exercise is that – the V-bar extension allows you to carry more weight as compared to the rope and straight bars.

How to do it?

• Find a cable machine in the gym and attach the V bar or V rod extension to it.

• Now adjust the height of the cable machine and put it a little bit higher than your height level.

• Select the suitable weight for you, grip the V-bar properly (overhand grip) and take a step back.

• Keep your feet almost together, slightly bend your knees and arch your back a little bit.

• Tucked your elbows at your sides of the body and keep them in front of your hips – a little bit.

• Now push down the V-bar, until your elbows are fully extended and squeeze your triceps muscles at the bottom.

• Then slowly in a controlled form release the weight and bring the V-bar up.

• While performing the exercise, try to keep your body straight and elbows tucked in – don’t flare it out.

• Always focus on your tricep muscles while performing all the exercises – Make a mind-muscle connection.


Single hand tricep pushdown

In this tricep pushdown variation, you will do a tricep pushdown with a single hand.

This is one of the best exercises for the lateral head to fix the muscle imbalance in your tricep muscles.

How to do it?

• Grip (overhand grip) the extension of the cable with one hand.

• Keep your body straight – chest up, back straight and core tight.

• Bring the cable extension to your chest level.

• Now from chest level, push down the cable extension with one hand.

• Fully extend your arms below and squeeze your tricep muscles at the bottom.

• Then slowly come up at the starting position in a controlled form.

• During the whole exercise keep your elbows locked in one position. 

• Now do the same repetition with your other hand also.


Close grip bench press

As the name suggests close grip bench press – you will do bench press by taking a close grip, instead of normal grip.

This is also one of the effective exercises for the lateral head and helps to build mass in your tricep muscles.

This is a compound moment – which means along with your tricep muscles other muscles will also work.

How to do it?

• Find a bench press set up in your gym and put weights on the barbell according to your strength.

• Lie down on the bench and grip the barbell – a little bit narrower than your shoulder width.

• Place your feet planted on the ground, grip tight, and unrack the barbell.

• Now slowly lower the barbell down, almost touching your lower chest area or below that, and press up – fully extend your elbows at the top.

• Contract your tricep muscles at the top and stretch at the bottom.

• During the whole movement always try to keep your elbows close to your body – don’t flare it out.


Close-grip pushups

Here also as the name suggests close-grip pushup, you will do pushup by taking a close grip.

This is also one of the best workouts to hit the lateral head of your tricep muscles.

The best part of this exercise is that you can perform this without any equipment or anywhere you want – you don’t need to go to the gym.

How to do it?

• Go in a pushup position and place your hands close to each other – narrower than your shoulder width.

• Keep your whole body straight and core tight.

• Now slowly lower your body down, until your body barely touches the ground.

• Then push up and contract your tricep muscles at the top.

• While doing this workout make sure to keep your elbows close to your body, don’t let them flare out.

• If you keep your elbows close to your body, then you can properly hit the lateral head of your tricep muscles.

• Do it in a controlled form and always try to make the mind-muscle connection.

Pro tip:- The closer you keep your hands or palms, the more you hit your tricep muscles – rather than your chest muscles.


Diamond Push-ups

The diamond pushup is one of the most effective exercises for the lateral head of your tricep muscles.

In this exercise, you will do pushups by keeping your palms close to each other and making it a diamond or triangle shape.

You can do this workout anywhere you want, as it doesn’t require any equipment.

How to do it?

• Go in a pushup position and place your palms close to each other forming a triangle or diamond shape.

• Keep your whole body straight and core tight.

• Now slowly lower your body down, until your body barely touches the ground.

• Then push up and contract your tricep muscles at the top.

• While doing this workout make sure to keep your elbows close to your body, don’t let them flare out.

• Do it in a controlled form and always try to make mind-muscle connections.

If you are a beginner, then I will suggest you do it by bending & keeping your knees on the ground, instead of keeping them straight.


Bar dips

The bar dips are one of my favorite bodyweight exercises to train the lateral head of your tricep muscles.

Beginners may find this exercise a little bit difficult because it requires a lot of strength to perform.

But they can do the alternative exercises of bar dips like – bench dips and tricep machine dips.

How to do it?

• Find a bar-dips on your gym, get on it, and grip it tightly with your hands.

• Keep your body straight, chest up and head straight.

• Now keeping your elbows close to your body slowly lower your body down.

• Then with the help of your tricep muscles push your body up and squeeze your triceps.

• Stretch your tricep muscles at the bottom and squeeze at the top.

• To get maximum tension on your tricep muscles, your grip should be close to your body.

• While performing the exercise always keep your elbows tucked in (close to your body), don’t flare it out.

• Focus on keeping your head and chest up – don’t bend too much.

• Do it in a controlled form and focus more on working your tricep muscles.

Pro tip:- The closer you keep your elbows to the body (tucked in), the more it will hit the tricep muscles – The more you flare it out, the more it will hit the chest muscles.


Tricep machine dips

This exercise is very similar to bar dips, the only difference is that here you will perform it on the machine.

It is also one of the best workouts that you can do to hit & train your lateral head of tricep muscles.

How to do it?

• Find a bar dips machine in your gym and select the weight according to your strength.

• If the bar is adjustable on the machine dips, then bring it in (close to your body) – to work more on your triceps.

• Adjust the seat according to your height.

• Sit down and grip the bars with your hands tightly.

• Now push the weight down until your arms are fully extended at the bottom and slowly bring it up.

• Squeeze your tricep muscles at the bottom and stretch on the top.

• During the whole movement tries to keep your elbows close to your body, don’t flare it out.

• Do it in a controlled form.


Tricep kickbacks

Tricep kickbacks are one of the most effective tricep workouts to train the lateral head of the tricep muscles.

It is a great isolation exercise, which means in this exercise only your tricep muscle will be working.

How to do it?

• Get a bench and a dumbbell (according to your strength) and place one knee on it.

• Now bend your upper body forward and keep it parallel to the floor.

• Grip the edge of the bench with your other hand – which is on the bench.

• Pick up and hold the dumbbell with one hand – which is outside the bench.

• Tuck your elbow on the side of your body and bend your elbow making it a 90° angle (elbow should be pointing towards the back of your body).

• Now with the help of your tricep muscles, straighten your arms backward – until it is parallel to the floor.

• Squeeze your tricep muscles at the top and come back down slowly, again in the 90° position.

• Now do the same process on the other side also.

• During the whole movement always keeps your elbow tucked in, close to your body don’t flare it out.

• Do it for 12-15 reps on each hand.

• You can perform this exercise with both hands and on a cable machine also.


Lying dumbbell skull crusher

In this workout, you will do a skull crusher using the dumbbells.

Skull crusher is one of my favorite and effective exercises to train the lateral head and long head of your tricep muscles.

This exercise will also help to develop mass in your triceps. So you must add this to your daily training routine.

How to do it?

• Get a flat bench and a pair of dumbbells.

• Pick the weight of the dumbbells according to your strength.

• Grab the dumbbells and lie on the bench.

• Now hold the dumbbells above your chest – keep your arms straight, core tight and keep your feet planted on the ground.

• From that position slowly bring the weight down (by bending your elbows) near the sides of your head and push back up.

• Contract your tricep muscles at the top and stretch at the bottom.

• While performing the exercise, always keep your elbows tucked in (don’t flare out) and fixed at one position.

• Do it slowly and in a controlled form.


Dumbbell tricep press

In this exercise, you will do a lying tricep press with dumbbells.

It is also a great workout to work the lateral head of your tricep muscles.

This is a compound moment – which means along with your tricep muscles other muscles will also work.

How to do it?

• Get a flat bench and a pair of dumbbells (choose dumbbells according to your strength)

• Sit on the bench with the dumbbells on your legs – push the dumbbell up to your hands and lie down.

• Now turn your wrist inside – so that palms are facing your face but slightly inverted.

• Keep your hands straight and your feet planted on the ground.

• From that position slowly bring the dumbbells down near your abdominal area – pretty much in line with your belly button and press up.

• Contract your tricep muscles at the top and stretch at the bottom.

• While bringing the weight down always keep your elbows close to the side of your body – don’t flare it out.

• Try to keep your hands in line with your belly button the whole time.

• Do it slowly and in a controlled form and go for 8-10 reps.


Overhead tricep extension with rope

In this exercise, you will do an overhead extension on the cable machine with rope.

This is also one of the best and effective exercises to hit the lateral and long head of your tricep muscles.

So you must add this workout to your daily training routine.

How to do it?

• Find a cable machine in the gym and attach the rope extension to it.

• Now adjust the height of the cable machine and put it a little bit higher than your height level.

• Select the suitable weight for you.

• Turn your body – such that your back is facing the cable extension machine.

• Now grip the rope tightly with your hands then pull down the weight, bend your upper body and lean forward.

• Keep your hands straight holding the weight over your head.

• Now slowly release the weight, bend your arms at the back and then push the rope in front of you – fully stretch your arms over your head.

• Contract your tricep muscles at the top of your head and stretch at the back.

• Do it in a controlled form.

• Always keep your elbows tucked in – along with your body (don’t flare out) and placed at one position.

Pro tip:-  For better contraction on your lateral head, fully extend your arms over your head and just twist both wrists outside – Try to pull the rope apart from each other. 


So now if you don’t have access to the gym or don’t have time to go to the gym then don’t worry.

I am here to help you and solve your problems.

So keeping that in my mind, I have given some of the best bodyweight lateral head tricep exercises that you can easily do at your home – and build massive triceps. That also only using your bodyweight – without equipment.

Isn’t it great??

Let’s begin then….

Also read:- Top 10 Best Triceps Exercises for Building Muscles


Best bodyweight lateral head tricep exercises to do at your home – without equipment

Close-grip pushup

It is one of my favorite bodyweight tricep exercises to train the lateral head.

As discussed earlier – from a normal pushup, you will take a close grip or narrow grip (a little bit narrower than your shoulder width).

By taking the close grip you will do push-ups using your tricep muscles.

While doing close grip pushups make sure to keep your elbows close to your body, don’t let them flare out.

By keeping your elbows close to your body you can properly hit the lateral head of your tricep muscles.

Go for 10-15 reps, for 3-4 sets, depending on your strength.

Pro tip:- The closer you keep your hands, the more you hit your tricep muscles – The more you spread your hands, the more it hits your chest muscles.


Diamond pushup

The diamond pushup is a difficult or advanced variation of close grip pushup.

In this pushup variation, you have to bring your hands very close to each other.

Then position them in a diamond shape or triangle shape on the floor and perform push-ups.

While performing the exercise don’t flare your elbows outside.

Always try to keep it inside, close to your body for the maximum tension on your tricep muscles.

Pro tip:- If you find this exercise difficult to perform, then do it by bending your knees and keeping them on the floor, instead of keeping them straight.


Bodyweight tricep extension

Bodyweight tricep extension is just like doing a tricep pushdown with your bodyweight on the floor.

It is also one of my favorite and effective bodyweight exercises to work the lateral head of your tricep muscles – without equipment.

To do bodyweight tricep extension go in a pushup position first.

Now keep your feet hip-width apart and your hands slightly narrower than your shoulder width.

Now place your hands slightly forward in front of your shoulders.

Instead of placing directly under your shoulders like in a normal pushup.

Keep your whole body straight and core nice & tight.

Now slowly lower your body by bending your elbows until your elbows & forearms touch the ground.

After that push down on the ground using your triceps muscles and lift your body upwards (in the starting position).

Stretch your tricep muscles at the bottom and squeeze at the top.

Do it in a slow & controlled form.

Pro tip:- If you are a beginner then I will suggest you – perform it by bending and keeping your knees on the floor, instead of keeping it straight.


Bench dips

Bench dips are also one of the best workouts to build and develop the lateral head of your triceps muscles

To perform this exercise you need a chair or bench, which is sturdy enough to control your body weight.

Sit down on the bench/chair and keep your palms shoulder-width apart on the edge of the bench.

Keep your legs straight forward and put your butt out off the bench.

Now slowly come down and then push your body up and squeeze your tricep muscles at the top.

Stretch your tricep muscles at the bottom and squeeze at the top.

Go for 10-15 reps, for 3-4 sets, depending on your strength.

Pro Tip:- You can make this exercise a little bit difficult by lifting your legs and keeping them on an elevated surface.


Bodyweight skull crushers

As the name suggested – body weight skull crushers, you will do skull crushers using your bodyweight at home.

It is similar to the bodyweight tricep extension, but here you can stretch your tricep muscles more.

To do this exercise you just need an elevated & sturdy object like a table or something which you can grab and perform the extensions.

To do this exercise you need to hold the edge of the table or bench (which is something elevated).

Grab the surface tightly and keep both hands in front of your shoulders.

Core tight, back straight.

Now slowly lower your body by bending your elbows(keeping close to the body), and bring your forehead near the edge of the surface or under it.

Then after that, push your body up with the help of your tricep muscles in the starting position.

Contract your tricep muscles at the top and stretch at the bottom.

While performing don’t flare your elbows out, always try to keep it inside – close to the body.

Do it in a slow and controlled form and focus more on your tricep muscles.

You can go for 8-15 reps, for 3-4 sets, depending on your strength.

Pro tip:- The more you increase the height of the surface (where you will place your hands), the easier it will be, And the more you decrease the height of the object, the more difficult it will be.


Assisted one arm tricep extension

This exercise is very uncommon and many people rarely do this.

But trust me, it is one of the best bodyweight lateral head tricep exercises that you can easily do at home with no equipment.

As the name suggested one arm tricep extension – you will be doing extensions with one hand at a time.

It’s the same as the bodyweight tricep extension.

The only difference is that here you will be doing tricep extension with one arm.

Go in a pushup position, then hold your left arm out tightly to give support to your body.

Now perform tricep extension with your right arm. 

Bend your right elbow down, until the forearm touches the floor and push back up.

While doing this exercise your left hand should not move. It should be straight and still in one place.

Now, do the same process with the other hand also. 

Do with one hand at a time and another hand will be giving support while performing the extensions.

Go for 8-12 reps each hand, for 3-4 sets, depending on your strength.

Pro tip:- If you want to make this workout easier, then keep your knees on the floor and perform it.


Dragon pushups/cobra pushup

Like close grip pushups, this is also one of the effective workouts for the lateral head of your tricep muscles.

You can do this exercise at the end of your tricep workout routine, to give that extra pump.

To do dragon pushup first, you need to go in a normal pushup position.

Keep your hand shoulder-width apart.

Drop your hips and legs – bring them close to the floor.

Now from that position slowly lower your upper body – close to the floor.

And then push up and squeeze your tricep muscles at the top.

Always keep your hips and legs close to the floor while performing this exercise.

And always keep your elbows tucked in, as close to the body as possible. This will help in targeting your tricep muscles more.

Ok, these are all the bodyweight lateral head tricep exercises that you can easily do at your home without any equipment.

Now let’s see how you can train the lateral head of your tricep muscles using only dumbbells.

Best lateral head tricep exercises that you can do using dumbbells

To perform all these exercises you just need a pair of dumbbells. That’s it.

You can easily do all these workouts at your home, gym or anywhere you want.

Just get a pair of dumbbells and you are ready to go.

Also Read:- Get bigger triceps muscle at home with these 17 best bodyweight tricep exercises


Best lateral head tricep exercises that you can do with dumbbells

Tricep kickbacks

As discussed earlier, it is one of the best lateral head tricep exercises that you can do with dumbbells – at home or gym.

You can do this exercise with a single hand or double hand at a time.

Grab the dumbbell, bend your upper body forward, tuck in your elbow and push the dumbbell back – with your tricep muscles.

Squeeze your tricep muscles at the top and stretch at the bottom.

Go for 12-15 reps.


Dumbbell skull crushers

This is one of my favourite dumbbell workouts to train the lateral head and long head of the triceps.

Lie down on the floor or bench, hold the dumbbells above your chest, hands straight, fix your position.

Now slowly lower the dumbbells by bending your elbows up to near the sides of your head or skull and push back up.

Contract your tricep muscles at the top and stretch at the bottom.

Go for 10-12 reps.


Close grip dumbbell press

This exercise is similar to the close grip bench press but here you will use dumbbells – instead of a barbell.

This is a great exercise to train your overall tricep muscles.

Lie down on the bench or the floor, keep the dumbbells above your chest level and hold them in a hammer position.

Hands straight, fix your position and keep the dumbbells close to each other.

Now slowly lower the dumbbell and push back up.

Do it in a controlled form.

During the whole exercise keep your elbows tucked in along with your body- don’t flare out.

Go for 10-12 reps.


Seated overhead tricep extension 

As the name tells a lot – in this exercise you will do the tricep extension over your head.

This is one of the best workouts to train the lateral head and long head of your tricep muscles.

This exercise also helps to develop mass and size on your overall tricep muscles.

Try to use a heavyweight dumbbell for this workout.

Get the dumbbell, lift it, put it on your shoulders and sit down.

Now grab the one side of the dumbbell with both palms and lift it over your head – hands straight.

Now slowly bend your elbows, bring the dumbbell down (back of you) and lift back up in the starting position.

While bringing the dumbbell down always keep your elbows tucked in – don’t flare out.

Go for 8-10 reps.

Also Read:- Build massive forearm muscles using dumbbells and bodyweight exercises


FAQ – Regarding lateral head tricep exercises

What exercises work the lateral head of the tricep?

These are all the exercises that work the lateral head of your tricep muscles:-

Tricep pushdown, close-grip pushups, Diamond pushups, Bar dips, Bench dips, Tricep machine dips, Tricep kickbacks, Overhead tricep extension with ropeDumbbell skull crusher.

How to train the lateral head of your triceps muscles?

To train the lateral head of your tricep muscles you need to do all these workouts:-

Tricep pushdownDiamond pushups, Close-grip pushupsBar dipsTricep kickbacksTricep machine dips, Close-grip bench press, Dumbbell skull crusher, Overhead tricep extension with rope.

How to get a big lateral head of your tricep muscles?

To get a big lateral head of your tricep muscles you need to focus more on compound movement exercises like:-

Close-grip bench press, Bar dips, Diamond pushups, Close-grip pushups, Dumbbell tricep press, Bench dips, Tricep machine dips.


Conclusion 

Ok, now let’s recap all the things again – what I have explained in this article and all.

  • About your tricep muscles
  • Top 13 lateral head tricep exercises – at the gym
  • Best bodyweight lateral head tricep exercises – at home
  • Best lateral head tricep exercises using dumbbells – At the gym or home (just need a pair of dumbbells).

If you want to build great lateral head tricep muscles, then you must include all these workouts in your training routine.

With any workout, if you want to build muscles then you need to focus more on:-

That’s the key to muscle building and always implement all these techniques while doing all your workouts.

Alright, that’s all for today.

I hope this article helps you a lot and find it very informative. 

But still, if you have any questions left in your mind, then feel free to ask me in the comment section below.

If you liked this article, then please share it with your friends, relatives, on social media and other platforms.

For more latest informative content like this stay connected with us.

Thank you!!! Take care – Bye.


Bishal Singha

Hey there, My name is Bishal Singha, the founder of Fitness Info Tips. I am a Fitness Expert and Personal trainer. I have been in fitness for more than 5 years. I have also trained many people, helped them to transform and achieve their goals. At Fitnessinfotips.com I am here to educate and show you the right path towards Fitness, from my 5 year+ of experience. So get fit with F.I.T (Fitness Info Tips).


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