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Tricep Exercises for Outer Head
(BEST TRICEP EXERCISES FOR OUTER HEAD AT HOME)

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<span class='title'>Tricep Exercises for Outer Head</span> <div class='subtitle'>(BEST TRICEP EXERCISES FOR OUTER HEAD AT HOME)</div> <p class='post-meta'> By <span class='author vcard'><a href='https://www.lifebuddymobileapp.com' title='Posts by Brandon Lee' rel='author'>Brandon Lee</a></span></p>

tricep exercises for outer head

The Ultimate Tricep Exercises for Outer Head Guide

Focusing on the outer head of the triceps is crucial for achieving well-rounded and defined upper arms.

This guide will delve into the anatomy of the triceps’ outer head and present the best dumbbell exercises tailored for targeting this specific area, all achievable with minimal equipment.

tricep exercises for outer head

The Ultimate Tricep Exercises for Outer Head Guide

1. Anatomy of the Outer Head of the Triceps: Understanding the Muscle Structure

2. Optimal Outer Head Tricep Exercises: Best Dumbbell Workouts for Targeting the Outer Head

Before we dive into the best dumbbell exercises, let’s first examine the anatomy of the triceps’ outer head to better understand how to target this area effectively.

1. Anatomy of the Outer Head of the Triceps: Understanding the Muscle Structure

The outer head of the triceps is located on the outer part of the upper arm and is responsible for the arm’s extension at the elbow joint.

Engaging these fibers requires exercises that extend the arm while keeping the elbow stationary. The Hammer Kickback, performed by bending over with a dumbbell in hand and extending the arm backwards, effectively targets the lateral head of the tricep.

Hammer Kickbacks

Understanding how to engage the outer head of the triceps with strategic exercise alignment enhances both the effectiveness of your workouts and the visual impact of your gains. Next, we’ll explore specific exercises that utilize your available equipment to optimally target these areas.

2. Optimal Outer Head Tricep Exercises: Best Dumbbell Workouts for Targeting the Outer Head

The best workout plan for the outer head of the triceps should focus on exercises that extend the arm and keep the elbow stationary to effectively engage this muscle.

This can be achieved by selecting exercises that emphasize arm extension and isolation. Incorporating these exercises into your routine will help build a stronger and more defined outer head of the triceps.

Single Dumbbell Extensions

How to Perform Single Dumbbell Extensions

  1. Prepare Your Position: Stand or sit with a dumbbell held overhead with both hands.
  2. Lower the Weight: Bend your elbows to lower the dumbbell behind your head.
  3. Extend the Weight: Lift the dumbbell back overhead.
  4. Repeat: Perform 8-12 or 12-16 repetitions.
    5. What Makes It Effective: Trains the triceps through a full range of motion for maximum growth.

Diamond Push Ups

How to Perform Diamond Push Ups

  1. Prepare Your Position: Start in a standard push-up position with hands close together to form a diamond shape.
  2. Lower Down: Bend your elbows to lower your body toward the floor.
  3. Press Up: Extend your arms to push back up to the start.
  4. Repeat: Do 10-20 reps based on your fitness level.
    5. What Makes It Effective: Targets the middle chest and triceps, strengthening the core and upper body.

Backstabbers

How to Perform Backstabbers

  1. Prepare Your Position: Begin lying on the ground with dumbbells overhead and knees bent.
  2. Lower One Dumbbell: Lower one dumbbell toward your shoulder, keeping the other arm straight.
  3. Press Up: Return the dumbbell to the starting position and switch arms.
  4. Repeat: Aim for 8-12 or 12-16 repetitions.
    5. What Makes It Effective: Isolates each tricep individually, promoting equal strength development.

Reverse Grip Press

How to Perform Reverse Grip Press

  1. Prepare Your Position: Lie on the ground with dumbbells by your sides, palms facing up.
  2. Press Up: Extend your arms until they are straight.
  3. Lower Slowly: Bring the dumbbells back down to your sides.
  4. Repeat: Aim for 20-30 repetitions.
    5. What Makes It Effective: Primarily targets the middle chest and triceps for strength and endurance.

Remember, developing a well-defined outer head of the triceps involves consistent training with targeted exercises that focus on arm extension and isolation. Incorporating these exercises into your routine will help you build a stronger and more defined outer head of the triceps.

Try out the exercises in this section, and you’ll be on your way to stronger and more defined tricep muscles.

If you’re looking for a comprehensive strength training regimen to enhance muscle definition and strength across all muscle groups, explore our LifeBuddy Apps to find the perfect program tailored to your goals and the equipment you have available.

Tricep Exercises for Outer Head FAQ

For major tricep gains with minimal equipment, these exercises are top choices:

  • Hammer Kickbacks – Excellent for isolating the outer head.
  • Diamond Push Ups – Targets the outer head with a deep stretch and contraction.
  • Backstabbers – Engages the outer head and improves overall tricep strength.

Accelerate the development of the tricep’s outer head by focusing on exercises that emphasize arm extension and isolation. Ensure to perform movements that target the outer head specifically, and it’s advisable to engage in these targeted exercises 1-2 times per week, integrating both strength and hypertrophy workouts from the LifeBuddy’s mobile apps.

REFERENCES
Eur J Sport Sci. 2023 Jul;23(7):1240-1250. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position

J Strength Cond Res. 2019 May;33(5):1286-1294. Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men

J Theor Biol. 2020 Jun 21:495:110251. A multiple fascicle muscle force model of the human triceps surae
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