Lateral head tricep exercises make your arms look sharp from the side. That’s the part most people miss. You feel your triceps, but not the outer head. No cut. No shape.
To target the lateral head of the tricep, you can incorporate exercises like close-grip bench press, tricep dips, tricep kickbacks, and cable pushdowns. Isolation exercises like these, alongside compound exercises like diamond push-ups, can effectively stimulate the lateral head.
You do pushdowns. Maybe dips. Still no change. That’s the problem.
The lateral head needs its own focus. Right angles. Right moves. No cheating. No guessing.
This guide gives you the best ones. Simple. Straightforward. Do these, and you’ll feel it—finally.
Best Lateral Head Tricep Exercises
The lateral head is the most visible part of your triceps. It’s key for arm shape and definition. These are the exercises that target it best.
1. Close-Grip Bench Press
Why it works:
It loads the triceps heavy. And the close grip shifts tension to the lateral head.
Quick tip:
Keep your elbows in. Don’t let them flare out. Barbell should touch lower chest.
2. Chest-Supported Tricep Kickback
Why it works:
No momentum. No cheating. Just clean squeeze on the lateral head.
Quick tip:
Use light weight. Pause at the top. Control every rep.
3. Bench Dips
Why it works:
Bodyweight move that targets the triceps hard. Outer head gets a deep stretch.
Quick tip:
Keep your back close to the bench. Go low. Don’t rush the reps.
4. Cable Tricep Pushdown
Why it works:
It’s direct. Tension stays on the outer head the whole way down.
Quick tip:
Lock your elbows. Push straight down. No swinging.
5. Triceps Dip
Why it works:
More resistance. Bigger stretch. Strong tension on the lateral head when upright.
Quick tip:
Stay vertical. Don’t lean forward (that hits chest). Focus on elbow drive.
6. Cross-Body Tricep Extension
Why it works:
This angle isolates the outer head more than most people expect. Clean and tight.
Quick tip:
Pull across the body, not down. Keep elbow fixed. Go slow.
Lateral Triceps Head Exercises Program
You don’t need to overcomplicate tricep training. Just pick a combination that fits your goal. Strength, shape, or bodyweight—you’ve got solid options below.
| Combo Type | Exercise | Sets | Reps | Notes |
|---|---|---|---|---|
| Strength Combo | Close-Grip Bench Press | 4 | 6–8 | Go heavy. Keep elbows tucked. |
| Triceps Dip | 4 | 8–10 | Stay upright. Lock out at the top. | |
| Shape Combo | Cable Tricep Pushdown | 3 | 10–12 | Focus on squeeze. No momentum. |
| Chest-Supported Tricep Kickback | 3 | 12–15 | Light weight. Full pause at the top. | |
| Cross-Body Tricep Extension | 3 | 12–15 | Elbow still. Slow and clean reps. | |
| Bodyweight Combo | Bench Dips | 3 | 10–15+ | Deep stretch. Stay close to the bench. |
| Triceps Dip | 3–4 | 8–12 | Control every rep. No chest lean. |
Pick one combo and add it to your next push day. Stick with it for a few weeks—you’ll start to see that outer tricep line show up. Clean form, right angles, no junk reps. That’s what builds definition.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.