10 Best Lateral Head Triceps Exercises for Bigger Arms

Look at elite bodybuilders’ arm workouts, and you’ll see they are heavily weighted toward biceps exercises. This is hardly surprising, given the appeal of big biceps. In fact, this muscle is probably the most well-known in the human body. Ask a non-exerciser to name a muscle, and they’ll probably say “biceps.”

Ironically, it’s the triceps that make up more of your upper arm mass. The triceps account for about 60 percent of your arm size. This means they deserve at least as much attention as your biceps and smart bodybuilders should train their triceps more than their biceps.

As a personal trainer with over 35 years of experience, I’ve helped countless people build bigger, more defined triceps. In this article, I reveal the best lateral head triceps exercises to add size and shape to your upper arms.

10 Best Lateral Head Triceps Exercises

All triceps exercises involve your triceps’ lateral head, but some are better than others for emphasizing this muscle. Here are ten of the best exercises for your lateral triceps:

1. Triangle Push-Ups
2. Triceps Kickbacks
3. Parallel Bar Dips
4. Bench Dips
5. Triceps Pushdowns
6. Overhead Triceps Extensions
7. Close Grip Bench Press
8. Dumbbell Floor Presses
9. Dumbbell Squeeze Press
10. Medicine Ball Overhead Throw

1. Triangle Push-Ups

Sets & Reps	3 x 10-15
Equipment Needed	None (bodyweight)
Target Muscles	Triceps brachii (lateral head emphasis), pectoralis major, anterior deltoids

According to a study by the American Council on Exercise, this is one of the best lateral head triceps exercises you can do (1). Best of all, it doesn’t require any equipment, so it’s ideal for gym-goers and home exercisers alike.

Also known as diamond push-ups, this exercise can be hard on your wrists and elbows, so take care if you have joint issues. But if you want to target the outer head of your triceps preferentially, this is the exercise to do it.

“Triangle push-ups are a fantastic bodyweight exercise for tricep activation, but be mindful of wrist strain,” says Saini. If you experience discomfort, elevate your hands slightly on yoga blocks or push-up handles

Difficulty	Beginner
Progression	Decline triangle push-ups (feet elevated), weighted triangle push-ups
Regression	Knee push-ups, incline triangle push-ups (hands on elevated surface)

Learn more about diamond push-ups.

2. Triceps Kickbacks

Sets & Reps	3 x 12-15 per arm
Equipment Needed	Dumbbells or resistance bands
Target Muscles	Triceps brachii (with lateral head emphasis)

A lot of people make a real mess of this exercise! They use too much weight, swing the weight up instead of keeping their muscles under constant tension and curl the weight forward before extending it backward. Needless to say, all these mistakes make this move a whole lot less effective.

But, done with moderate weights and strict form, this is another of the best lateral head triceps exercises. So, check your ego, use a little less weight, and concentrate on keeping your triceps under constant tension. You can do this exercise with dumbbells or cables as preferred.

Saini adds that the tricep kickback is a complex exercise. Prioritize a deep stretch and contraction with each rep and avoid lifting too heavy. 

Difficulty	Beginner
Progression	Single-arm kickbacks
Regression	Cable pushdowns

Learn more about triceps kickbacks.

3. Parallel Bar Dips

Sets & Reps	3 x 8-12
Equipment Needed	Parallel bars or dip station
Target Muscles	Triceps brachii (with lateral head emphasis), pectoralis major, anterior deltoids

Lots of bodybuilders do parallel bar dips as part of their chest workouts. And while dips DO work your pecs, they’re also a great triceps exercise that’s especially good for adding size and thickness to the lateral head.

Yes, they are a challenging exercise, as you’re going to have to lift your bodyweight using just your arms. But, if you’ve got the stones, you’ll efforts will be rewarded!

Take care when doing dips as they can be hard on your shoulders. If you’ve got joint issues, avoid descending too deep and give this exercise a miss if you find that it hurts your shoulders. Make this exercise harder by wearing a dipping belt.

Difficulty	Intermediate
Progression	Weighted dips, Russian dips (lowering body below bars)
Regression	Assisted dips (machine or bands), bench dips

Learn more about tricep dips.

4. Bench Dips

Sets & Reps	3 x 10-15
Equipment Needed	Bench or sturdy surface
Target Muscles	Triceps brachii (lateral head emphasis), pectoralis major, anterior deltoids

Like parallel dips, this exercise is a great lateral head triceps move. But, for some exercisers, it’s a better choice because you don’t need to lift your entire bodyweight. This means it’s suitable for beginners and those exercisers who are not yet strong enough to do regular dips.

On the downside, this move can be even harder on your shoulders than parallel dips. To minimize joint stress, avoid letting your hips drift too far in front of your hands and don’t descend too far either.

If this exercise DOES bother your shoulders, skip it entirely as there are plenty of other exercises you can do that target the lateral head of your triceps.

Saini suggests that bench dips are a great beginner-friendly option for building tricep strength. As you progress, consider elevating your feet to increase the challenge and further engage the triceps.

Difficulty	Beginner
Progression	Feet elevated bench dips, weighted bench dips
Regression	Cable pushdown

Learn more about bench dips.

5. Triceps Pushdowns

Sets & Reps	3 x 10-15
Equipment Needed	Cable machine with rope or bar attachment
Target Muscles	Triceps brachii (lateral head emphasis)

Most bodybuilders view this exercise as a triceps-building staple. The good news is that, if you’re doing this exercise, you’re already doing one of the best lateral triceps exercises around.

Make this exercise even more effective by using a rope or V-handle and keeping your upper arms close to your body. Don’t use so much weight that you have to use your body weight to push the bar down.

This exercise works best when done using light to moderate weights and medium to high reps. It’s also ideal for drop-sets.

Difficulty	Beginner
Progression	Single-arm pushdowns, overhead rope extensions
Regression	Use resistance bands

Learn more about tricep pushdown.

6. Overhead Triceps Extensions

Sets & Reps	3 x 10-12
Equipment Needed	Dumbbell or cable machine
Target Muscles	Triceps brachii

Some people find this exercise hard to do correctly. That’s because to do it, you need very good shoulder mobility, and that’s something a lot of bodybuilders just don’t have. But, if you can do this exercise the right way, it will deliver a great triceps workout that emphasizes the lateral head.

You can do this exercise using a single dumbbell, barbell, EZ bar, or cables. You may also find it more comfortable if you do it seated. Facing the wrong way around on a preacher bench is probably the best place to do this exercise as it will give you some welcome back support without reducing your range of motion.

But, if you can’t keep your upper arms vertical and close to your ears while doing this exercise, you don’t have the mobility to do this exercise properly and should choose one of the other exercises in this article.

Focus on keeping your elbows tucked in during overhead extensions to minimize stress on the shoulder joint and maximize tricep engagement, Saini suggests.

Difficulty	Intermediate
Progression	Single-arm overhead extensions, seated overhead extensions
Regression	Lying overhead extensions

Learn more about overhead triceps extensions.

7. Close-Grip Bench Press

Sets & Reps	3 x 6-8
Equipment Needed	Barbell and bench
Target Muscles	Triceps brachii (lateral head emphasis), pectoralis major (sternal head emphasis)

A lot of triceps exercises are isolation moves. That means they involve movement at just one joint. Isolation exercises are not usually suitable for lifting heavy weights. But, if you want to pack on serious muscle mass, heavy weights can really help.

Along with parallel bar dips, close-grip bench presses are probably the best exercise for training your triceps with heavy weights. But, unlike dips, they’re usually easier on the shoulders.

Close-grip bench presses are also a fantastic bench press assistance exercise, which is why they’re popular with powerlifters and bodybuilders.

Because of the risk of getting pinned under a heavy barbell, you should do this exercise with a spotter who can help you if you get into trouble.

Finally, do not do this exercise with your hands too close together. Your pinkies don’t need to be touching. A slightly narrower than shoulder-width grip will give you the triceps workout you want, without hurting your wrists or elbows.

Difficulty	Intermediate
Progression	Increase weight, board presses (with wood on chest)
Regression	Dumbbell close-grip presses

Read more about close grip bench press.

8. Dumbbell Floor Presses

Sets & Reps	3 x 8-12
Equipment Needed	Dumbbells
Target Muscles	Triceps brachii (lateral head emphasis), pectoralis major, anterior deltoids

The dumbbell floor press is perfect for home exercisers as you don’t need a bench to do it. Armed with nothing more than dumbbells, you can do this exercise in relative safety.

Can’t finish a rep? No problem! Just lower the weights out and down to the floor. While you can do floor presses with a barbell, they’re arguably safer with dumbbells. Dumbbells allow a neutral grip, which is potentially better for your lateral triceps head too.

Saini underlines that floor presses offer a unique advantage by limiting the range of motion, which can help protect the shoulder joint while effectively working the triceps.

How to do it:

1. Lie on the floor with a dumbbell in each hand, held over your shoulders. Your palms should be facing inward in a neutral grip. Bend your legs and plant your feet firmly on the floor. Pull your shoulders down and back, and brace your abs.
2. Bend your arms and lower the weights down until your elbows lightly touch the floor. Keep your elbows close to your sides to maximize lateral triceps activation.
3. Drive the weights back up and then repeat. Do not lock your elbows at the top of each rep. This takes the stress off your muscles and puts it on your joints.

Difficulty	Intermediate
Progression	Increase weight, pause reps (pause at bottom of rep)
Regression	Decrease weight, dumbbell bench presses

9. Dumbbell Squeeze Press

Sets & Reps	3 x 10-12
Equipment Needed	Dumbbells
Target Muscles	Triceps brachii, pectoralis major (sternal head emphasis)

This unusual chest exercise is also a superb lateral triceps exercise. There is no need to go too heavy on this move; the benefits come from pushing the weights together as hard as you can. This creates lots of muscle-building tension.

You’ll find this exercise easier if you use hex-shaped dumbbells, but you can do it with regular round dumbbells too.

Saini adds that the squeeze press is an often overlooked exercise that can be incredibly effective for targeting the triceps, particularly the medial head. 

How to do it:

1. Lie on a flat exercise bench with a dumbbell in each hand. Hold the dumbbells out at arm’s length, palms turned inward. Press the weights together and keep pressing them inward for the duration of your set.
2. Bend your arms and lower the weights to your chest. Keep your elbows tucked into your sides.
3. Press the dumbbells in and up and then repeat.
4. You can also do this exercise on a slight incline — about 30-degrees works best — to increase upper pec activation while slightly changing the angle at which your triceps are working.

Difficulty	Intermediate
Progression	Single-arm squeeze press
Regression	Conventional dumbbell chest presses

10. Medicine Ball Overhead Throw

Sets & Reps	3 x 10-15
Equipment Needed	Medicine ball, partner or wall
Target Muscles	Triceps brachii (all heads), deltoids, core

This is a fun way to end any triceps workout. Most triceps exercises need to be done slowly and with control to be effective. But, with this move, you need to work explosively, which provides a welcome change of pace.

Grab an 8-12 pound medicine ball and crank out the reps until you get a great pump.

Saini explains that medicine ball throws are a dynamic exercise that not only works the triceps but also engages the entire upper body and core.

How to do it:

1. Stand a few feet away from a strong wall. Hold a medicine ball in your hands and adopt a staggered stance for balance.
2. Raise the ball and hold it behind your head, biceps close to your ears.
3. Extend your arms and hurl the ball at the wall in front of you. Use all your strength! Catch it as it rebounds and repeat.

Difficulty	Beginner
Progression	Heavier medicine ball, single-arm throws, rotational throws
Regression	Lighter medicine ball, standing chest pass to partner or wall

Best Lateral Tricep Head Workout

Folks with significantly lagging lateral tricep heads can perform this workout once weekly to boost their progress:

Exercise	Sets	Reps	Rest
Close-Grip Bench Press	3	6-8	60-90 sec
Parallel Bar Dips	3	8-12	60-90 sec
Overhead Triceps Extensions	3	10-12	60 sec
Triangle Push-ups	3	10-15	30-60 sec
Triceps Pushdowns	3	10-15	30-60 sec

Triceps Anatomy 101

Your triceps are located on the back of your upper arm. Their full name is triceps brachii, which means three-headed arm muscle. The triceps have three different origins and one insertion point, which creates the horseshoe shape of this muscle. While all three heads work together, it is possible to emphasize one head of the triceps at a time by choosing specific exercises.

The primary function of the triceps is the extension of your elbow joint. This means it straightens your arm. The secondary function is the extension of your shoulder joint, which means the triceps help push your upper arm backward.

The three heads of the triceps are:

• Long head: the inside of the upper arm
• Medial head: between the long and medial heads
• Lateral head: the outside of the upper arm

The lateral triceps head adds a lot to the appearance of your upper arm. That’s because it’s visible from both the back and the side. When well-developed, it helps to give your upper arm that horseshoe shape, which is so appealing.

So, while all three triceps heads are important for arm size and strength, emphasizing the lateral head will give your arms an even more pleasing shape. It’s really worth spending some extra time on this part of your arms.

Important Lateral Head Triceps Training Tips

Get the most from these exercises and your triceps workouts with these helpful tips!

Warm up your elbows

Isolation exercises like triceps pushdowns, kickbacks, and overhead extensions can be hard on your elbows. Prepare your joints by doing a few light sets of your chosen triceps exercises before going too heavy and hard. Elbow pain can be hard to treat, and a few minutes of warming up may prevent it.

Prioritize your triceps training

If your triceps are lagging behind your biceps in terms of size and strength, you need to prioritize them. Train them first, when your energy is highest, and consider adding an extra triceps workout to your weekly training schedule.

Use a range of exercises and equipment

While it’s normal to have a favorite triceps exercise, if you use the same move over and over, you’ll soon get into a workout rut. Keep your training fresh and interesting by using lots of different exercises and types of equipment. There are ten exercises in this article, so you should have no problem mixing things up to make sure your workouts stay productive.

Use training systems

While training to failure is a good way to trigger muscle growth, it’s sometimes useful to go beyond failure to build a stubborn muscle like your triceps. Use a training system to raise the intensity of your workout and trigger new muscle growth.

Remember that recovery is just as important as training

Intense training breaks your muscles down so that they grow back bigger and stronger than before. This only happens while you rest. Make sure you pay as much attention to recovery as you do working out. Otherwise, your progress will soon stall, and you may even go backward!

Wrapping Up

Well-developed triceps will add a lot to the size and shape of your arms, and that goes double for the lateral triceps. Don’t neglect this part of your arms – hit it hard with the best lateral triceps exercises.

Remember that every triceps exercise works all three heads, but it’s also possible to emphasize one at a time. Use these exercises to give your triceps the shape and width they need to look their best!

References:

1 – ACE:ACE Study Identifies Best Triceps Exercises https://www.acefitness.org/certifiednewsarticle/3008/ace-study-identifies-best-triceps-exercises/

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