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The Best Lateral Head Triceps Exercises for Bigger Arms

If you don’t have access to cables, dumbbells will work just fine. As you approach full extension, squeeze your triceps at the bottom of the rep and hold for 1-2 seconds. If you’re able to comfortably perform tricep, don’t worry. Keep reading or check out our list of the best tricep dip alternatives. In the video below, Colossus Fitness demonstrates how to properly perform tricep dips and shares three variations you can try out for optimal results.

Add this “twist” to the bottom of each rep and you should feel a stronger contraction in the lateral head of the triceps with decreased involvement from the other two heads. Start by standing straight with your feet shoulder width apart. Grab the barbell with your arms facing forward. When it come to isolation exercise for triceps long head Incline Dumbbell Triceps Kickback is most effective one. This exercise specifically targets the log head of triceps.

Keeping your elbows at your body’s sides, press the weight downward, while exhaling throughout the movement. If desired, you may self-spot with your free hand. Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and when are the psat scores released 2021 keeping your back flat. Below you will find an example lateral head emphasized tricep workout program based on this spreadsheet and Renaissance Periodization’s Tricep Growth Training Tips. Lower the dumbbell until you feel a stretch in your triceps.

Hold a barbell with an overhand grip placed shoulder width apart. Seriously, you can perform this bodyweight exercise on steps, chairs, stairs, park benches… pretty much any elevated platform. Support your body weight by keeping your arms straight.

During this Lateral head triceps exercises, the dumbbells are kept in contact with each other at all times, and you’re actively squeezing them inward as hard as possible. The tricep gets its name from the number of heads it has, which is three. The tricep includes the lateral head, medial head, and long head. Based on anatomical position , the lateral head is located on the outside of the arm. Whereas the medial head is more towards the middle of the arm, and the long head is closest to the body.

While you can perform this movement using a reverse grip, the tricep push down allows you to activate the lateral head to a greater extent. Now extend your arms, so that your body is elevated and forms a straight line from your head to your feet. Exhale and push the dumbbells up by extending your arms. Take a deep breath, then begin to lower the barbell to your chest by flexing your arms. Keep your elbows tucked close to the torso to place more tension on the triceps. Tricep kickbacks can be performed free-standing, on a bench, with both arms at once, single-arm, and with cables or dumbbells.