9 Best Lateral Head Tricep Exercises

Want arms that really stand out? Focus on your triceps—especially the lateral head. Building this often-overlooked part of the muscle gives you that strong horseshoe shape and adds serious size to your upper arms.

Think about it—when someone notices big arms, it’s usually the triceps they’re looking at. Since your arms rest at your sides most of the time, it’s the triceps that give them that thick, powerful look. Yet many lifters spend most of their time training biceps while only giving triceps a passing glance. The result? Their arms never reach their full potential.

The truth is, training triceps isn’t complicated. This three-headed muscle has one main job: extending your elbows. While you can’t completely isolate one head, you can place more emphasis on certain areas with smart exercise choices. And if you want that impressive outer sweep, you need to pay attention to the lateral head—the strongest of the three. Strengthening it won’t just improve your arm aesthetics, it’ll also boost your pressing power on big lifts like the bench press or overhead press, whether you’re working with barbells, dumbbells, or functional trainers.

I’ve coached plenty of athletes and bodybuilders who had underdeveloped lateral heads. By focusing on the right movements, they were able to finally unlock that “wow” factor in their side tricep poses. Let’s walk through how you can do the same.

Triceps Anatomy

Your triceps sit at the back of your upper arm, working as the antagonist to the biceps. Whenever your biceps contract, your triceps relax, and vice versa. Together, they keep your arms moving smoothly during every push and pull.

The triceps consist of three heads: the long head, the lateral head, and the medial head. When fully developed, these three create that classic horseshoe look above your elbow. The inner sweep is the long head, the outer edge is the lateral head, and the medial head ties them together at the top.

The long head of the triceps actually crosses both the shoulder and elbow joints, which means it’s slightly involved in overhead shoulder extension as well as elbow extension. The lateral and medial heads both originate from the upper arm bone and insert at the elbow, which is why you can’t truly isolate one—but you can emphasize the lateral head with the right grip, angle, and positioning.

Can You Target the Lateral Head of the Triceps?

While you can’t fully isolate the lateral head, you can put more stress on it with smart training techniques. Here are some helpful tips:

Stick to exercises where your arms are by your sides.
Keep your elbows tucked in—don’t let them flare out.
Use a neutral grip when possible (a rope attachment is perfect for this).
Try movements that extend your elbow across your body, like concentration cable extensions.

9 Essential Lateral Head Tricep Exercises

Single Arm Pushdowns

This staple cable exercise is simple, controlled, and highly effective. By keeping your elbow locked at your side, you can really emphasize the lateral head while avoiding momentum. It’s also a great way to build unilateral strength—important for balance if you’re pressing heavy with a weight bench or squat rack setup.

Tricep Pushdowns (Neutral Grip)

Using a rope attachment allows your wrists to rotate naturally, reducing strain and adding emphasis to the lateral head. Focus on spreading the rope apart at the bottom for maximum contraction. This is one of the best cable-based exercises to pair with a functional trainer at home or in a commercial gym.

Facing Away Pushdown

A twist on the traditional pushdown, this variation forces you to control the resistance from a different angle. It’s more challenging, but also incredibly effective for advanced triceps growth.

Concentration Cable Extension

Performed kneeling with a cable handle, this movement gives you constant tension and forces a deep contraction. It’s best done with lighter weight and higher reps, making it a perfect “finisher.”

Tricep Pressdown Machine

A dedicated pressdown machine is excellent for drop sets. Once you’ve maxed out, simply lower the pin and push out a few more reps—perfect for chasing that pump and building thicker triceps.

Tricep Dip Equipment

Using a dip station on your squat rack or power rack gives you one of the best bodyweight triceps builders. To increase difficulty, add weight with a dip belt or even hold a dumbbell between your legs.

Close Grip Bench Press

One of the best compound lifts for triceps strength. Performed on a weight bench with a narrow grip, this exercise not only builds triceps but also boosts pressing strength on your regular barbell bench press.

Diamond Push-Ups

A simple but killer bodyweight option. By bringing your hands together into a diamond, you place extra load on the triceps. Great as a burnout set at the end of your workout.

Cable Tricep Kickbacks

A controlled isolation exercise that’s best done light and slow. Using cables instead of dumbbells gives you constant tension throughout the movement.

Bench Dips

All you need is a flat bench to get started. This exercise is especially effective when supersetted with pushdowns for an intense finisher. Keep your dumbbells nearby or add a plate across your lap for extra resistance.

Sample Lateral Head Tricep Workout Plan

For best results, train your triceps twice a week with 12–14 sets per session. Here’s a sample routine that emphasizes the lateral head:

Close Grip Bench Press: 4 sets of 12/10/8/6 reps
Facing Away Pushdown: 4 sets of 30/20/15/12 reps
Tricep Pressdown Machine: 4 sets of 12 reps
Bench Dips: 2 sets to failure

Frequently Asked Questions about Lateral Head Tricep Exercises

Q: What exercises target all three triceps heads?
A: Every triceps exercise works all three heads because they all extend the elbow. The difference lies in how much each head contributes. Movements like skull crushers, pushdowns, and dips are excellent overall builders.

Q: How effective are dumbbells for triceps work?
A: Very effective. Dumbbell skull crushers and overhead extensions let you work one arm at a time, improving balance and range of motion. They also complement barbell and cable work for complete development.

Q: What are the best bodyweight triceps exercises?
A: Dips, bench dips, and diamond push-ups are excellent. Do them at the end of your workout as finishers, ideally after your heavy barbell or cable work.

Q: Do dips hit the chest or triceps more?
A: It depends on your form. Staying upright emphasizes the triceps, while leaning forward shifts the load to your chest. Using a dip belt can add resistance when you’re ready to progress.

Q: Which grips are best for triceps training?
A: A reverse grip emphasizes the medial head slightly more, while overhand and neutral grips place more stress on the lateral head. Mixing grips in your training is a smart way to hit all areas effectively.

Conclusion

Well-developed triceps are the hallmark of powerful, aesthetic arms. By focusing on the lateral head, you’ll unlock that outer sweep that completes the horseshoe shape. While you can’t completely isolate it, using the nine exercises above will help you emphasize and grow it.

Pick three or four of these moves for each workout, aim for 12–14 total sets, and finish with a bodyweight exercise to failure. Combine that effort with smart accessory work and the right training tools—like a supportive 10mm lever belt for pressing stability or organized storage with a dumbbell rack—and you’ll be on your way to bigger, stronger arms.

Want more balance? Don’t forget to check out our guide on the long head of the biceps for complete arm development.