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Triceps Exercises for Lateral Head
(BEST TRICEP EXCERCISES FOR LATERAL HEAD AT HOME)

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<span class='title'>Triceps Exercises for Lateral Head</span> <div class='subtitle'>(BEST TRICEP EXCERCISES FOR LATERAL 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>

triceps exercises for lateral head

The Ultimate Triceps Exercises for Lateral Head Guide

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

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

triceps exercises for lateral head

The Ultimate Triceps Exercises for Lateral Head Guide

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

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

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

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

The lateral 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 Reverse Grip Kickback, performed by bending over with a dumbbell in hand and extending the arm backwards, effectively targets the lateral head of the triceps.

Reverse Grip Kickbacks

Understanding how to engage the lateral 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 Lateral Head Tricep Exercises: Best Workouts for Targeting the Lateral Head

The best workout plan for the lateral 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 lateral head of the triceps.

Double Dumbbell Extensions

How to Perform Double Dumbbell Extensions

  1. Prepare Your Position: Stand with feet hip-width apart, dumbbells held overhead.
  2. Lower the Weights: Bend your elbows to lower the dumbbells behind your head.
  3. Extend: Straighten your arms almost fully, maintaining tension in the triceps.
  4. Repeat: Complete 8-12 or 12-16 reps.
    5. What Makes It Effective: Keeps constant tension on the triceps, boosting hypertrophy.

Close Grip Press

How to Perform Close Grip Press

  1. Prepare Your Position: Lie on the floor with dumbbells above your chest, palms facing each other.
  2. Lower the Weights: Lower the dumbbells to your chest, keeping them connected.
  3. Press Up: Push the dumbbells back up.
  4. Repeat: Perform 20-30 repetitions.
    5. What Makes It Effective: Focuses on the middle and upper chest along with the triceps.

Dumbbell Skull Crushers

How to Perform Dumbbell Skull Crushers

  1. Prepare Your Position: Lie on the floor, start with dumbbells overhead.
  2. Lower the Weights: Bend elbows, bringing the weights towards your forehead.
  3. Press Up: Extend your arms back to the starting position.
  4. Repeat: Perform 8-12 or 12-16 reps depending on your goal.
    5. What Makes It Effective: Focuses on the triceps for enhanced muscle hypertrophy.

Tate Press

How to Perform Tate Press

  1. Prepare Your Position: Lie on your back with dumbbells held with palms facing your feet.
  2. Lower the Weights: Bend your elbows and lower the dumbbells towards your chest.
  3. Press Up: Extend your arms to press the dumbbells up.
  4. Repeat: Go for 8-12 or 12-16 repetitions.
    5. What Makes It Effective: Focuses on the triceps, reducing stress on the wrists and elbows.

Remember, developing a well-defined lateral 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 lateral 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.

Triceps Exercises for Lateral Head FAQ

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

Accelerate the development of the tricep’s lateral head by focusing on exercises that emphasize arm extension and isolation. Ensure to perform movements that target the lateral 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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