If you want bigger, more defined arms, your triceps need just as much attention as your biceps—and the lateral head is where that signature "horseshoe" shape comes from.
This article breaks down everything you need to know about building your triceps' lateral head, including the 9 best exercises, training tips, and how to program them for optimal strength and hypertrophy.
Table of Contents:
- 9 Best Lateral Head Tricep Exercises
- How to Target the Lateral Head
- Programming & Training Tips
- Tricep Anatomy & Function
-
Benefits of Training the Lateral Head
The 9 best lateral head tricep exercises are:
- Decline Close Grip Bench Press
- JM Press
- Tricep Pushdowns
- Lateral Single Arm Pushdown
- Triceps Kickback
- Bench Dips
- Tricep Dips
- Close-Grip & Diamond Push Ups
- Decline Neutral Grip DB Skull Crushers
9 BEST LATERAL HEAD TRICEP EXERCISES
While all tricep exercises involve your lateral head (as they do the medial and long head too - we'll talk about this more later on in the article, under the anatomy section), some better target this portion of your triceps.
The 9 best lateral head tricep exercises are:
- Decline Close Grip Bench Press
- JM Press
- Tricep Pushdowns
- Lateral Single Arm Pushdown
- Triceps Kickback
- Bench Dips
- Tricep Dips
- Close-Grip & Diamond Push Ups
- Decline Neutral Grip DB Skull Crushers
If you have been looking for ways to work out your outer (lateral) head tricep and add something new to your fitness routine, these different exercises can help you see the importance of this muscle group and the role it plays in amplifying your arm growth and overall physique.
1. Decline Close Grip Bench Press
Whether you are an aspiring bodybuilder or you are simply looking to bulk up your triceps, the close grip bench press is one of the best exercises you can do. This is a pure mass builder.
You’ll want to start your workouts with this one as it involves heavier weight and higher energy levels.
To shift emphasis from the long head, which the close grip bench press is great for, do it on a decline bench. The decline bench will better target the lateral head.
How to do decline close grip bench press:
- Set the bench to a -15 degree decline.
- If you have a squat rack or a specific decline bench press you can do this with a barbell, if you only have the bench and dumbbells, that’s fine too.
- Lie on the bench and retract your shoulder blades so they are pressed into the bench.
- While keeping your shoulders down, lower the db or barbell and then press back up to full extension. Don’t let your shoulders come up. Try to keep the movement strictly at the elbow.
2. JM Press
The barbell JM press is an awesome exercise to target the lateral head of the triceps. It’s basically a bench press that allows the elbows to come down to the side of the body during the descent.
The movement kind-of looks like a skull crusher if you rotate your arms 90-degrees. Either way, it’s a great movement to palace big loads on your triceps.
How to do JM Press:
- Set up as you would for a normal bench press.
- Grip width should be shoulder-width apart or slightly wider.
- Ensure elbows are locked out over your shoulders.
- Maintain tightness by externally rotating the shoulders.
- Lower the bar to your neck, flexing at the elbows.
- Upon completing the rep, push the bar away until elbows are fully extended.
Note: You can also perform these with a landmine attachment if you have a dual handle attachment. This version can be a bit easier to learn.
3. Triceps Pushdowns (Overhand & Neutral Grip)
Tricep pushdowns are the best lateral head tricep exercise. The lateral head is best targeted with your elbows at your side, and that’s exactly what the tricep pushdown provides.
The best attachments for hitting the lateral head for tricep pushdowns are the rope, the straight bar, and a V-bar. With all three, you will (or want to have) a narrower grip, which is best for the lateral head.
- Rope = hammer grip (neutral grip)
- Straight Bar = overhand grip
- V-bar = partly-pronated grip (like a mix between hammer and overhand)
Another great thing to note about the pushdown is that it’s a great exercise for pushing your triceps past failure. So, be sure to implement some sets past failure with this one!
How to do the tricep pushdown:
- Grip the attachment of choice for that particular day (using one of the three grips mentioned above).Keep your chest up and lean forward before beginning the exercise to ensure your body is in the correct position. Bring your shoulders directly over the handle.
- To begin, drive the cables down until your elbows are at a full extension. Be sure to keep your elbows fixed in place and your wrists straight throughout the entire process.
- Guide the handles back to at least 90 degrees of elbow flexion and then repeat.
- Be sure to lockout in full elbow extension with each rep.
4. Lateral Triceps One Arm Pushdown
This is a good variation of the tricep pushdown for the outer tricep as well. It's good to change up angles sometimes so you can stress the muscle differently.
5. Triceps Kickback
Tricep kickbacks are another great exercise for your lateral head. It’s also going to work your long head too depending on the variations (there are many ways to do a tricep kickback).
For the lateral head, the best option is the bent over position using a cable pulley or dumbbell. This has been proven to increase lateral head activation.
So, if you are trying to target the lateral head, do bent over cable or dumbbell tricep kickbacks as pictured.
How to do the tricep kickback for lateral head:
- Using one hand, grab the base of the cable handle. Use a neutral grip. You actually don’t need any handle for this, you can just hold the bottom of the cable just above the carabiner area.
- Bend at the hips, until your torso is parallel to the ground.
- Once in the correct position, you can begin with your elbow flexed at 90 degrees, then drive the hand back into complete elbow extension. Keep your elbow fixed in place throughout the exercise.
- To complete the rep, you will then need to bring your elbow back to flexion.
- Then, repeat this with the other hand, to work both arms equally (if you are using dumbbells, you can do both at the same time, but most people find focusing on one side at a time is best).
6. Bench Dips
This is a classic bodyweight tricep exercise that is great for working your lateral head tricep.
This is especially helpful for those who are new to strength training and want to build up strength to execute tricep dips (parallel handles with body suspended in air) with ease - that’s the next exercise on this list.
How to do bench dips:
- Sit down on the bench and position your hands so your palm is fully on the bench and your fingers pointing behind you.
- Come off the bench with your butt and position your body so it is perpendicular with the floor. You don’t want your body coming out at an angle.
- You can either place your legs with your knees at 90 degree (easy), straight out (medium) and up on another bench or platform (hard).
- From here, bring your body down as low as you can flexing at your elbow.
- When you reach your bottom range, press up through the palm of your hand until your arms are as straight as possible.
- Squeeze, hold and then repeat.
- Be sure to keep your core tight and engaged throughout.
If you want to take the difficulty up a notch, do this with a weight plate on your lap.
Note: You don’t need a bench to do bench dips, you can easily do these just as well with a chair!
7. Tricep Dips
While parallel bar lifts are commonly used to work the pecs, they can also help you increase the mass in your tricep, and more specifically the lateral head when positioning your body properly. Plus, almost every gym has a dip machine.
To place emphasis on your triceps, and naturally your lateral head, you need to position your body so you are dipping with your back upright (for the chest, you want to lean forward).
If you don’t have the strength to perform this, you have two options:
- You can either use a resistance band to assist you by looping it on the handles and then putting your knees on top of it. The wider the band, the more help it will provide.
- You can just use the assistance platform that comes with most dip machines at gyms. As you progress, you can use less and less weight assistance, which is controlled by the weight stack pin system near the bottom of the machine.
At some point, you'll be able to do tricep dips without any assistance.
When you are able to do more high reps for multiple sets, it’s time to take things up a notch. To do this, you just need a dip belt. With that, you can attach plates to the belt and then dip with added weight.
A make-shift option is to just hold onto dumbbells with your feet by crossing them and having someone place the dumbbell in the crease of your two calves.
How to do tricep dips:
- Step up onto the feet platforms (if it has them) and then place your hands on the handles so your palms are facing in.
- Using your strength, lift your body off of the floor and allow yourself to balance upright with straight arms.
- Keeping your torso upright, lower down flexing at the arms as far as you comfortably can (you want to go to or a little past parallel).
- Then, press up until your arms are fully extended.
Check out our article on the Best Dip Exercise Alternatives for more great variations.
Tricep Pressdown Machine
If you have access to a tricep pressdown machine, which many gyms have, this is another great way to work your lateral head triceps. The mechanics are similar to a tricep dip, but you can easily control the resistance using the pin weight stack system.
8. Close-Grip & Diamond Push Ups
If you are in search of a simple yet effective exercise that will target your lateral head tricep, diamond push-ups are one of the best options out there. Plus, this exercise doesn’t require any equipment so anyone can do it, whether you are working out at home or in a gym.
If you have issues with your shoulder joint, then you can spread your hands a little bit, using a close grip instead. Both are good for the lateral head.
How to do diamond push ups:
- To begin, you will need to create a diamond shape with your index fingers and your thumb, hence the name diamond push-up.
- You will then need to get on the ground in preparation for a push-up with your hands under your lower chest or abdomen, in a high plank position.
- Keeping your body straight, you can lower down to the ground by bending your elbows. Then, you can push up from the ground while fully extending your elbows and repeat.
- Remember to keep your hips level so that they do not drop or shift and your core is tight at all time. Your body should be like a straight, solid board.
9. Decline Neutral Grip DB Skull Crushers
If you are in search of a tried and true tricep exercise, look no further than EZ bar or barbell skull crushers. But, if you want some lateral specific work, then use dumbbells and hold them with your palms facing in. And, to take matters even more into the lateral heads “hands”, use a decline bench at about -15˚.
How to do decline neutral grip dumbbell skull crushers:
- Set the bench to a -15 degree decline.
- Lie on a bench with the dumbbells held firmly in an hammer grip, palms facing in, with your hands shoulder-width apart.
- Next, stretch your arms overhead with your wrists stacked to take the pressure off of them while you flex through the movement.
- Be sure to keep your elbows tucked and your upper arms still, lowering the weight toward your head until you are at a 90-degree angle.
- Pause and squeeze the triceps before extending back into the starting position.
Pro tip: Make sure you start with a lighter weight until you are comfortable with this exercise. Focus on good form first and foremost.
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How to Best Target the Lateral Head
While you can't fully isolate one head of the tricep, you can emphasize the lateral head by using these techniques:
- Keep elbows tight to your sides during tricep exercises.
- Use overhand or neutral (hammer) grips.
- Train with movements that require high force production.
- Include exercises that extend the forearm laterally (e.g., crossbody extensions).
Tricep Anatomy and Function
Your triceps brachii has three heads:
- Long Head (crosses both elbow and shoulder joint)
- Medial Head
- Lateral Head (strongest, most visible from side and back)
The main function of the triceps is elbow extension. The lateral head kicks in during heavy or high-intensity movements, making it a key muscle for pressing power.
Benefits of Training the Lateral Head
1. Aesthetic Arm Development
The lateral head forms the visible outer curve of the triceps, creating that "horseshoe" look.
2. Strength in Pressing Movements
A strong lateral head improves lockout strength on presses like bench and overhead press.
3. Joint Stability
Well-developed triceps help stabilize the elbow joint during upper body training and daily activities.
Can You Isolate the Lateral Head?
No, you cannot isolate one tricep head. All three work together to extend the elbow. However, exercise selection and technique can shift the emphasis to the lateral head.
- Overhead exercises target the long head more.
- Arms-at-sides movements with neutral/overhand grip target the lateral head
Programming: How to Train for Lateral Head Growth
Suggested Rep Ranges
Because about 67% of tricep fibers are fast-twitch (Campos et al.), heavier loads and lower reps are effective. However, variety is best:
- 25% of sets: 3–6 reps (heavy)
- 50% of sets: 8–12 reps (moderate)
- 25% of sets: 15+ reps (light)
Always push close to failure regardless of rep range.
Volume & Frequency
- 10–20 working sets per week for triceps.
- At least 1/3 of that should emphasize the lateral head.
- Split into 2–3 sessions per week for optimal results (Schoenfeld et al.).
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Training Tips for Lateral Head Growth
- Start with a Compound Lift: Begin workouts with heavier multi-joint movements (e.g., decline close-grip bench) for max effort.
- Prioritize Lateral Head Movements: Select 2–3 exercises per session that emphasize the lateral head using proper grip and elbow positioning.
- Use Intensity Techniques: Drop sets, rest-pause, and forced reps help push past failure.
- Perfect Your Form: Keep elbows tucked and controlled tempo. Use a mirror or partner to check technique.
- Recover Properly: Your muscles grow during rest. Get enough sleep, nutrition, and recovery between sessions.
Final Takeaways
- You can’t isolate the lateral head, but you can emphasize it.
- Use exercises that involve elbows at your sides and overhand/neutral grips.
- Mix rep ranges and prioritize good form.
- Aim for 10–20 sets of triceps per week, with at least one-third focused on lateral head.
Add these movements to your weekly training and watch your arms start to take shape.
Don't neglect your other tricep heads. Target them using the best Medial Head Triceps Exercises and Long Head Triceps Exercises for serious horseshoe-muscle growth.
References
- Campos GE, Luecke TJ, Wendeln HK, Toma K, Hagerman FC, Murray TF, Ragg KE, Ratamess NA, Kraemer WJ, Staron RS. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Eur J Appl Physiol. 2002 Nov;88(1-2):50-60. doi: 10.1007/s00421-002-0681-6. Epub 2002 Aug 15. PMID: 12436270. https://pubmed.ncbi.nlm.nih.gov/12436270/
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Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172. https://pubmed.ncbi.nlm.nih.gov/27102172/
Kiel DiGiovanni
Author