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The Importance of Lateral Head Triceps Exercises
When it comes to achieving well-defined and sculpted arms, targeting the triceps is crucial. While many people focus on bicep exercises, neglecting the triceps can lead to imbalanced arm development and hinder overall arm strength. One key area of the triceps that often gets overlooked is the lateral head. This part of the triceps is responsible for the width and thickness of the upper arm, giving it a more impressive appearance.
1. Dumbbell Lateral Raise
The dumbbell lateral raise is an excellent exercise for targeting the lateral head of the triceps. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Keep your arms straight and raise them out to the sides until they are parallel to the ground. Be sure to engage your core and maintain proper form throughout the exercise. Lower the weights back down slowly and repeat for the desired number of repetitions.
2. Tricep Pushdown with Rope Attachment
Using a cable machine with a rope attachment, stand with your feet shoulder-width apart and your knees slightly bent. Grip the rope with your palms facing each other and keep your elbows close to your body. Extend your arms downward, focusing on squeezing the lateral head of your triceps as you push down. Slowly return to the starting position and repeat.
3. Overhead Tricep Extension with Dumbbell
Hold a dumbbell with both hands and raise it overhead. Keep your elbows close to your head and slowly lower the dumbbell behind your head, feeling the stretch in your triceps. Extend your arms back up to the starting position and repeat. This exercise targets the lateral head of the triceps effectively.
4. Skull Crushers
Lie flat on a bench with a barbell or EZ bar positioned above your head. Grip the bar with an overhand grip, keeping your hands shoulder-width apart. Lower the bar towards your forehead, allowing your elbows to bend. Extend your arms back up to the starting position, focusing on squeezing the lateral head of your triceps. Repeat for the desired number of repetitions.
5. Close-Grip Bench Press
Lie flat on a bench and grip the barbell with your hands positioned closer than shoulder-width apart. Slowly lower the bar towards your chest, keeping your elbows close to your body. Push the bar back up to the starting position, focusing on engaging the lateral head of your triceps. Repeat.
6. Tricep Dips
Using parallel bars or a dip station, position your hands shoulder-width apart and extend your legs in front of you. Lower your body by bending your elbows and keeping them close to your body. Push yourself back up to the starting position, focusing on squeezing the lateral head of your triceps. Repeat for the desired number of repetitions.
7. Diamond Push-Ups
Assume a push-up position, but bring your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body towards the ground, keeping your elbows close to your body. Push yourself back up to the starting position, engaging the lateral head of your triceps. Repeat.
8. Cable Kickbacks
Using a cable machine, attach a single-handle attachment to the low setting. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent. Grip the handle with one hand and extend your arm straight back, focusing on squeezing the lateral head of your triceps. Slowly return to the starting position and repeat. Switch arms and repeat the exercise.
9. Bent-Over Dumbbell Tricep Kickbacks
Stand with your feet hip-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the waist, keeping your back straight. Extend your arms straight back, focusing on squeezing the lateral head of your triceps. Slowly return to the starting position and repeat.
10. Hammer Curls
While hammer curls primarily target the biceps, they also engage the lateral head of the triceps. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. Curl the dumbbells towards your shoulders, focusing on engaging the lateral head of your triceps. Slowly lower the dumbbells back down and repeat.
Incorporating these ten effective lateral head triceps exercises into your workout routine will help you achieve well-defined and sculpted arms. Remember to start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as your strength improves. With consistency and dedication, you’ll be on your way to achieving the arms you’ve always desired.
