Best Lateral Head Tricep Exercises (Outer/Side Tricep Workouts)
Build stronger, bigger arms with the best lateral head tricep exercises. Discover outer and side tricep workouts using dumbbells, cables, and bodyweight moves. A complete, practical guide to build the outer tricep (side tricep) with workout plans, exercise steps, tips, and FAQs. Designed for both gym and home lifters.
Table of Contents
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Introduction
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Anatomy of the Lateral Head
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Best lateral head tricep exercises
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Exercise Details & Form Tips
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Sample Workout Routines
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How to Work the Lateral Head Effectively
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Common Mistakes
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FAQs
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Related Posts
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Final Thought
1. Introduction
When you want arms that look full and defined from every angle, the triceps are non-negotiable. About 60% of your arm’s visible mass comes from the triceps and the outer portion, known as the lateral head, gives you that sharp, horseshoe look.
In this guide you’ll learn practical steps, proven movements, and workout templates that emphasize the lateral head so you can build outer tricep shape while maintaining balanced arm development. Below you’ll find the most effective lateral head tricep exercises, exact form cues, programming suggestions, and quick fixes for common mistakes. Let’s get started. 🔥
2. Anatomy of the Lateral Head
The triceps brachii has three heads:
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Long head — runs along the back of the arm and crosses the shoulder joint.
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Medial head — deeper, important for endurance and stabilizing the elbow.
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Lateral head — the outermost portion; the one that provides the visible outer thickness and horseshoe shape.
The lateral head contributes most to the visible width of the arm. It is heavily recruited during elbow extension exercises that emphasize a pronated/neutral grip and pushing motions with the elbows tucked.
3. Best lateral head tricep exercises 🏋️♂️
Here are the most effective moves to target your outer triceps:
1. Dumbbell Overhead Extension
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Why: Stretches and strengthens the triceps, including the outer portion.
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How: Hold one dumbbell with both hands overhead, lower behind your head slowly, then press up.
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Tip: Great finishing heavy move after compound pressing.
2. Cable Pushdowns (Rope / V-Bar)
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Why: Continuous tension with rope split to hit the lateral head.
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How: Keep elbows pinned, push down fully, split rope at bottom.
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Tip: High-rep sets give a big pump in outer triceps.
3. Close-Grip Bench Press
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Why: Heavy press that overloads triceps more than chest.
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How: Narrow grip (6–10 inches), elbows tucked, press to lockout.
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Tip: Pair with isolation lateral head tricep exercises for balance.
4. Dumbbell Kickbacks
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Why: Pure isolation, maximum squeeze at contraction.
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How: Lean forward, elbows fixed, extend arm straight back.
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Tip: Light weight, high control for best results.
5. Skull Crushers (EZ Bar or Dumbbells)
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Why: Classic tricep builder for mass.
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How: Lower bar to forehead, extend up under control.
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Tip: Medium grip slightly pronated emphasizes the outer head.
6. Diamond Push-Ups
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Why: Bodyweight move that builds strength and outer tricep definition.
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How: Hands close in diamond shape, elbows tucked, full push-up range.
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Tip: Use as burnout for your side tricep workout.
7. Bench Dips (Weighted)
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Why: Simple setup, great tricep overload.
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How: Hands on bench, legs out, lower to 90°, push up.
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Tip: Stay upright for maximum tricep emphasis.
8. Overhead Cable Extension
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Why: Constant tension at unique angle.
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How: Rope overhead, elbows fixed, extend to lockout.
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Tip: Perfect high-rep finisher for lateral head tricep exercises.
4. Exercise Details & Form Tips
Form makes or breaks your tricep growth. Keep these in mind:
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Elbow position: Always tucked, never flared.
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Grip selection: Overhand or neutral grips favor the lateral head.
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Range of motion: Full extension + controlled lowering = maximum growth.
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Tempo: Slow eccentrics (2–3s) with strong squeeze at the top.
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Mind-muscle connection: Focus on contracting your outer tricep every rep
5. Sample Lateral Head Tricep Workout Routines
Beginner (Home or Gym)
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Diamond Push-Ups — 3×10–15
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Dumbbell Kickbacks — 3×10–12
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Bench Dips — 3×12–15
Intermediate (Gym)
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Close-Grip Bench Press — 4×6–8
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Cable Pushdowns — 4×10–15
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Skull Crushers — 3×8–10
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Overhead Dumbbell Extension — 3×10–12
Advanced
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Heavy Close-Grip Bench Press — 5×4–6
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Superset: Pushdowns (12–15) + Kickbacks (12) × 3
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Drop Set: Overhead Cable Extension to failure
👉 Tip: Train triceps 2×/week. Start with heavy compounds, finish with isolation lateral head tricep exercises.
6. How to Work the Lateral Head Effectively
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Mix heavy low-rep sets with high-rep isolations.
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Use neutral/pronated grips and tucked elbows.
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Hold the peak contraction for 1–2 seconds.
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Train 2× per week with progressive overload.
7. Common Mistakes
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Elbows flaring: Reduces lateral head engagement.
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Swinging weights: Removes tension from triceps.
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Skipping isolation: Compounds alone won’t fully shape outer triceps.
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Ego lifting: Focus on control, not just heavy weight.
8. FAQs ❓
Q: What are the best lateral head tricep exercises for beginners?
A: Rope pushdowns, dumbbell kickbacks, and close-grip bench press.
Q: Can dumbbells alone build the lateral head?
A: Yes! Overhead extensions, kickbacks, and skull crushers are enough if programmed consistently.
Q: How many times per week should I train triceps?
A: Twice weekly is a solid frequency with 10–20 total sets per week.
9. Related Posts 🔗
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[How to Grow the Long Head of the Tricep]
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[10 Bodyweight Tricep Exercises Without Equipment]
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[Common Mistakes in Tricep Workouts and How to Fix Them]
(Use these links to interlink your blog posts for SEO.)
10. Final Thoughts ✨
To build thick, defined arms you must train the outer portion of the triceps consistently. Use a mix of compound and isolation moves, focus on technique, and progress gradually.
Start with the sample routines, pick 2–3 lateral head tricep exercises for each workout, and increase load or reps every 1–3 weeks. Stay consistent and your side tricep will become a standout feature of your arms. 🚀