The lateral head determines the shape of the arms, assists in lifting the upper body, and improves pushing power. It gives your upper arms a sharp, defined contour and your triceps their characteristic horseshoe shape. A well-developed lateral head allows for stronger bench presses, dips, and overhead exercises, building real strength where it matters most.
Train smarter and achieve real results by building your triceps workout with these exercises.
The anatomy of the triceps
The triceps, officially known as the triceps brachii, is a three-headed muscle located on the back of the upper arm. These heads work together to extend the elbow, allowing you to perform pushing movements, stabilize your arm, and improve upper body strength. Although they work as a team, focusing on different heads allows you to concentrate on their respective unique functions.
Long head
The long head runs along the back of the arm and connects to the scapula, making it the only head that crosses the shoulder joint. It plays an important role in overhead triceps movements and contributes to arm size and pushing power.
Side view of the head
This is the most visible part of the triceps, located on the outside of the arm. The lateral head is heavily involved in pressing movements such as press-downs and close-grip presses. When contracted, it also gives your arms a defined, horseshoe-shaped appearance that bodybuilders and fitness enthusiasts greatly appreciate.
Media head
The medial head lies hidden beneath the other two and is not as easily visible, but it is always active in the background. It provides support and stability during all triceps exercises and becomes more active when the elbow is fully extended or when using lighter weights with high control.
How do you specifically train the lateral head of the triceps?
If you want to effectively train the lateral head of the triceps, focus on movements where your arms remain at or below shoulder height and your elbows are close to your body. In this position, you place greater stress on the outer part of the triceps, where the lateral head is most active.
Exercises that emphasize elbow extension (especially those using cables, resistance bands, or free weights) are essential. You can also target the muscle by focusing mentally and choosing a slow, controlled pace. Intention and control ensure that the lateral head does the work, rather than relying on larger muscles to take over. Consistency and proper form lead to results.
The 8 best exercises for the lateral head of the triceps
If you want to focus more on your lateral head triceps on your upper body days, try incorporating some of these exercises into your program and see what can be achieved through regular training.
1. Triceps Pushdown
The triceps pushdown is ideal for isolating the lateral head. It utilizes the resistance of a cable machine to keep the triceps under tension throughout the entire range of motion. The exercise is easy to control and an essential component of any well-rounded arm workout.
Stand upright in front of a cable machine with a tall pulley and a straight or angled rod attached to it.
Grip the bar with your hands shoulder-width apart and your elbows close to your sides.
Press the bar down by fully extending your arms. Tighten the muscles at the bottom and then slowly return to the starting position.
Pro tip: Hold the position with full extension for 1-2 seconds to work the lateral head more.
2. Dumbbell Skull Crusher
This lying triceps extension is excellent for controlled tension and targeted activation of both the lateral and long heads. The independent movement of the dumbbells also helps to correct imbalances.
Lie flat on a bench or mat and take a dumbbell in each hand.
Extend your arms overhead. Lower the dumbbells with firm elbows towards your temples or just behind your head.
Keep your upper arms still and return to the starting position with your triceps fully extended.
Want to intensify your workout? Try this exercise on an incline bench to slightly change the angle and increase activation of the long head without neglecting the lateral head. For added stability, you can also use a barbell.
3. Close-grip bench press
The close-grip bench press is a compound exercise that allows you to move heavy weights and target your triceps more than your chest. A narrow grip shifts more weight to the lateral head of the triceps. Keep this in mind as you perform your reps.
Lie flat on a bench and grip the barbell slightly narrower than shoulder-width.
Take the bar out of the holder and lower it to the middle of your chest, keeping your elbows close to your body.
Push the bar upwards using your triceps.
Pro tip: Add resistance bands or chains to create variable tension and greater stress during extension, putting the most strain on the lateral head.
4. Overhead triceps extension on the cable machine
This movement stretches the triceps in an overhead position and provides constant tension, making it excellent for activating the entire muscle. It primarily targets the long head, with the lateral head being activated as a secondary component during elbow extension.
Attach a rope to the lower pulley. Stand with your back to the machine, take a step forward, and push the rope over your head.
Keep your elbows close to your ears and point them forward, not outwards.
Extend your arms fully overhead, hold the position for one second, tense the muscles at the top and control the return.
If the standing version puts strain on your lower back, try a seated version with back support for more stability.
5. Triceps kickback
The triceps kickback is a proven isolation exercise that heavily works the lateral head at full extension and offers you a fantastic way to strengthen the mind-muscle connection.
Hold a dumbbell in each hand, bend at the hips and keep your upper arms close to your torso.
Bend your elbows at 90 degrees and then extend your arms behind you so that they are parallel to the floor.
Tense your triceps and then slowly return to the starting position. Don't swing, stay in control.
Pro tip: Try one-arm cable kickbacks for more consistent tension and resistance throughout the movement. One-sided training is also excellent for correcting imbalances.
6. Close-grip push-ups
This push-up variation is a classic among bodyweight exercises and, thanks to the close hand placement, particularly trains the lateral head of the triceps.
Get into a push-up position and place your hands directly under your chest. To make it even more challenging, position your hands in a diamond shape, with your thumbs and index fingers touching.
Inhale as you lower your body towards the floor, keeping your elbows close to your sides, until your chest almost touches your hands. Exhale and push yourself back up until your arms are fully extended.
Are you having trouble with push-ups? Get on your knees to maintain the correct form if the full version is too difficult.
7. Skull Crusher with EZ-Bar
We've already discussed skull crushers with dumbbells, but this variation offers a wrist-friendly grip and a smooth movement, making loading and training progress easier. The lateral head is strongly activated when the arm is almost fully extended.
Lie on a bench and extend the EZ-Bar overhead. Slowly bend your elbows and bring the bar directly behind your head. Keep your elbows still and close together.
Extend your arms fully and lock them in a controlled manner.
8. Single-arm cable pushdown
Perfect for fine-tuning symmetry and isolating each triceps: With the single-sided cable pull, you can focus directly on the lateral head with clean technique.
Stand or kneel perpendicular to a cable machine such as the Speediance Gym Monster 2, with the handle attached to the high pulley.
Grip the handle with your palm facing down and pull your elbow to the side.
Press down until your arm is straight and tense the muscles. At the end of the movement, rotate your wrist slightly outward to intensify the contraction of the lateral head, then slowly return to the starting position.
4 common mistakes to avoid when training your lateral triceps
The exercises mentioned above intensely train your lateral triceps, causing you to feel the burn, which leads to real muscle growth. Don't hinder your progress by making these four common mistakes when training your lateral triceps.
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Extend your elbows
Extending your elbows outwards takes the tension off your triceps and shifts it to your chest and shoulders. Keep your elbows bent throughout the movement to engage your lateral head. Remember to keep them close to your ribcage and perform controlled movements to isolate the correct muscle.
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Using too much weight
Training with excessively heavy weights often leads to poor posture, a limited range of motion, and reduced triceps activation. You might be using your shoulders or back to move the weight instead. Focus on moderate resistance with clean repetitions, full contraction, and a strong mind-muscle connection to target the lateral head.
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Restriction of range of motion
Partial reps will leave you with no gains, and you don't want that. Fully extend your arm and lower it in a controlled manner to fully activate the lateral head. Skipping the full range of motion reduces your time under tension and limits muscle activation. You might get through your sets faster, but you'll miss out on the work needed to build strength. Prioritize high-quality reps with full extension to maximize your results.
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Taking advantage of momentum or poor posture
Swinging or leaning robs the triceps of tension and leads to inefficient repetitions. Stay on the floor, engage your core by drawing your navel towards your chest, and move with awareness. Your body should remain still so that the triceps do all the work. Strict form is always better than sloppy speed.
Frequently Asked Questions
Which exercises train the lateral head of the triceps?
Exercises that effectively target the lateral head of the triceps include pushdowns, kickbacks, and close-grip bench presses. In these exercises, you keep your elbows bent and your arms at or below shoulder height to isolate the outer portion of the triceps. Cable rows and dumbbell exercises are also suitable, provided you maintain control and achieve full extension.
Do triceps dips train the lateral head?
Triceps dips engage all three heads of the triceps, including the lateral head. The greatest activation of the lateral head occurs during the lockout phase. To maximize triceps engagement during dips, keep your torso upright and your elbows close to your body.
How do you preferentially train the lateral head of the triceps?
If you want to emphasize or preferentially train the lateral head of the triceps, focus on movements where you keep your elbows close to your body and push back or down. Kickbacks and pushdowns are two good examples. Use a pronated grip, fully extend your arms on each repetition, and maintain a controlled pace.
Training the lateral head promotes definition, power, and strength of the upper body.
If you want strong triceps (and the power behind them), you can't neglect the lateral head. The lateral head of your triceps is primarily active in the fully extended position, when your elbows remain bent and at or below shoulder height. You can isolate it with pushdown movements like dips, triceps kickbacks, and skull crushers. Grab a pair of dumbbells, an EZ bar, or a cable machine like the Speediance Gym Monster 2 and add these exercises to your upper body workout to see and feel the results.
