The triceps make up about two-thirds of your upper arm. Of its three heads—the long, medial, and lateral—the lateral head is the one that gives your arms that eye-catching outer sweep and horseshoe shape. Building the lateral head makes your arms look wider and more defined, especially when viewed from the side.
If you’re aiming to grow thicker, stronger arms, you can’t skip exercises that emphasize this part of the triceps. Below are the 10 best moves to help you isolate and grow the lateral head for both strength and aesthetics.
1. Close-Grip Bench Press
This variation of the classic bench press shifts the emphasis from the chest to the triceps by narrowing the hand position.
How to do it:
- Lie on a bench with your hands placed shoulder-width apart on the bar.
- Lower the bar slowly to your chest.
- Press back up, focusing on extending your elbows fully.
Why it works:
The narrow grip puts more tension on the lateral head of the triceps, especially when you fully lock out at the top.
2. Cable Tricep Pushdowns (Straight Bar)
One of the most effective isolation exercises for targeting the lateral head.
How to do it:
- Attach a straight bar to a high pulley.
- Stand upright and grip the bar with palms facing down.
- Push the bar down until your arms are fully extended.
- Return slowly and repeat.
Tip:
Keep your elbows tucked close to your sides throughout the movement to maximize tricep engagement.
3. Diamond Push-Ups
A bodyweight classic that requires no equipment but seriously taxes the triceps.
How to do it:
- Start in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Lower your chest toward your hands, then push back up.
Why it works:
The close hand placement forces the lateral head to work harder than in standard push-ups.
4. Tricep Kickbacks
Although often underestimated, kickbacks are great for isolating the lateral head.
How to do it:
- Hold a dumbbell in one hand, hinge at the hips, and keep your upper arm parallel to your body.
- Extend your elbow fully and pause.
- Return slowly to the starting position.
Form tip:
Do not swing the weight. Focus on controlled movement.
5. Overhead Cable Tricep Extensions
This move keeps constant tension on the triceps, which is ideal for hypertrophy.
How to do it:
- Attach a rope to a low pulley.
- Face away from the machine and hold the rope overhead.
- Extend your arms fully, then slowly return to start.
Benefit:
Stretches the triceps under load, particularly targeting the long and lateral heads.
6. Dumbbell Floor Press
A great pressing movement that limits shoulder involvement and focuses on triceps.
How to do it:
- Lie on the floor with a dumbbell in each hand.
- Press the weights up while keeping elbows tight to your body.
- Lower until your upper arms touch the floor, then repeat.
Why it’s effective:
Reduces shoulder stress and isolates the triceps during the lockout phase.
7. Skull Crushers
A favorite among bodybuilders for tricep development.
How to do it:
- Lie on a bench and hold an EZ bar or dumbbells above your chest.
- Lower the weight toward your forehead by bending at the elbows.
- Extend your arms back up.
Form tip:
Keep your elbows still to prevent shoulder involvement.
8. Single Arm Cable Pushdowns
Perfect for focusing on each tricep individually, helping to fix imbalances.
How to do it:
- Attach a single handle to a high pulley.
- Stand upright and press the handle down with one arm.
- Pause at full extension and return slowly.
Why it works:
Isolates each lateral head with excellent control and mind-muscle connection.
9. Incline Dumbbell Kickbacks
An advanced version of the regular kickback with increased range of motion.
How to do it:
- Lie chest-down on an incline bench.
- Hold dumbbells with your arms hanging down.
- Extend your arms behind you and pause.
Unique benefit:
The bench position helps keep your form strict and increases stretch at the bottom.
10. Bench Dips (Weighted Optional)
A great finisher for burning out the triceps after heavy pressing.
How to do it:
- Sit on a bench and place your hands beside your hips.
- Extend your legs and lower your body off the bench.
- Push back up by straightening your arms.
Progression:
Add a weight plate to your lap for more challenge.
Pro Tips to Maximize Lateral Head Activation
- Lock Out Fully: Each rep should end with a full elbow extension to hit the lateral head.
- Slow Eccentrics: Lower the weight slowly to increase time under tension.
- Use Moderate to Heavy Weight: The lateral head responds well to moderate-heavy loads with proper form.
- Train Triceps Twice a Week: Include both compound and isolation movements for balanced growth.
Final Thoughts
If you’re serious about building thick, muscular arms, focusing on the lateral head of your triceps is essential. Each of the exercises listed above targets that outer tricep area in a unique way. Mix compound lifts with isolation moves, and remember that perfect form and progressive overload will take you further than random reps.
