5 Key Tricep Exercises To Develop Lateral Head Strength: Tricep Transformation


Do you want to make your arms stronger? If yes, then you should choose specific Tricep exercises and perform them accurately. Many people do different types of exercises without knowing their benefits and how to do them accurately. 

However, this is a bad approach because if you perform exercises inaccurately, then they can have a negative impact on your body. You should choose science-backed exercises to improve your overall health. For example, if you want to strengthen your arm, then you should know about its structure.

There are lateral heads, long heads, and medial heads in your arms, and you can choose specific exercises for each head to strengthen your triceps. Here, we will suggest top lateral head tricep exercises that will improve your look and strengthen your arms.

Lateral Head Tricep Exercises: Strengthen Your Arms And Improve Overall Health

We have selected the top lateral head tricep exercises that will increase your strength in a few months if you perform them with accuracy. We will suggest some exercises that you can do at home and for some exercises you should go to a gym.

Lateral Head Tricep Exercises

Moreover, you can get the help of a professional trainer to perform your lateral head exercises with perfection. Further, let us explore some exercises that we have selected for you to strengthen your arms, improve the look of your triceps, and enhance your overall well-being.

1. Cable Rope Pushdown

Cable rope pushdown is one of the best exercises for your lateral head. However, you have to go to a gym to do this exercise unless your home is equipped with a cable machine. The primary goal of this exercise is to extend your elbow joints and strengthen your arms.

To perform cable rope pushdown, stand in front of the cable machine and hold the rope attachment with both hands. Further, keep your elbow close to your body and push the roe down. Also, bring the rope back up slowly. Remember to keep your wrists straight because many people bend their wrists while pushing down the rope.

2. Bench Dips

Do you want to know about an exercise that you can do at home easily to strengthen your triceps? If yes, then start doing bench dips. As it is included in the name of the exercise, you will need a bench to do it. Keep your hands close to your body and grip the edge of the bench.

You can bend your legs a little bit if you are a beginner, but you can keep them straight when you get stronger. Further, keep your body weight on your hands, lower your body, and then push up. You should only move your hands and squeeze your triceps while performing this exercise.

3. Diamond Pushups

Diamond pushups can strengthen your lateral head and strengthen your arm. The best thing with diamond pushups is that you can do it at your home without any equipment. To perform diamond pushups, take your position like normal pushups and place your hands under your chest to make a diamond position. Further, lower your body down and push back up. Remember to breathe in as you go down and breathe out as you push your body back up.

4. Dumbbell Incline Squeeze Press

A Dumbbell incline squeeze press can strengthen your triceps, specifically the lateral head, and it can strengthen your chest as well. Get an inclined bench to do this exercise. Further, grab a dumbbell in each hand and lay down on the inclined bench. Hold the dumbbells close together over your chest, keeping your elbows straight and lowering them down together. Follow this pattern several times according to your strength.

Also Read: 10 Effective Cable Workouts For Maximum Muscle Growth

5. Dumbbell Kickback

Dumbell kickback is an efficient exercise for the lateral head and overall triceps, and it also doesn’t require much equipment. You just need a dumbbell and a bench to do this exercise. When you are ready to do this exercise, grab a dumbbell and lean over a bench by keeping one hand and knee on the bench. Also, keep your spine nice and aligned. keep your elbow up so that your arm is parallel to the ground, and kick it back. Remember to breathe out when you kick back your elbow. Follow the same process by keeping your other hand and leg on the bench.

6. Overhead Press

People usually think that overhead press is only for shoulders, but that is not entirely true. Overhead press is beneficial not only for your shoulders but also for your chest and arms, especially the lateral head. To perform this exercise, set the weight according to your strength and hold the bar with both hands just outside the shoulders. Keep your elbows slightly lifted, and press the bar above your head. Further, bring back the bar to your shoulders slowly. Follow this process a few times, and remember to avoid arching the lower back while doing this exercise.

7. Parallel Bar Triceps Dips

If you don’t want to lift weights to strengthen your lateral head and whole arms, then parallel bar triceps dips are your exercise. To perform this exercise, hold parallel bars in both your hands and lift your body above the ground. Keep your elbows close to your body and lower yourself until your triceps feel fully stretched. Similarly, get back to the starting position using your triceps. Remember to breathe in while lowering yourself and breathe out while getting into the starting position.

Read More: 5 Effective Exercises To Stretch Your Lats: Feel The Stretch

Final Words

If you are a health-conscious person, then you must know the benefits of regular exercise. However, many people don’t know about exercises for specific body parts. You should focus on each part of your body if you want to look good and improve your overall health.

Thus, we have suggested the top lateral head tricep exercises that can make your arms stronger and improve your look as well. If you don’t like going to a gym, then you can choose exercises like bench dips and diamond pushups. However, other exercises like overhead press and dumbbell incline squeeze press should be performed under professional supervision.

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Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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