If you're looking to build stronger, more defined arms, you can't sleep on the lateral head of your triceps. This muscle is the secret sauce for that coveted "horseshoe" shape that makes your arms pop. Lucky for you, we’ve got the five best exercises to target this area—no fluff, just results.
1. Overhead Dumbbell Triceps Extension
This move is a killer for isolating the lateral head. By extending your arms overhead, you create a deep stretch in the triceps, forcing the lateral head to work overtime. Grab a dumbbell, sit on a bench, and press it overhead with both hands. Slowly lower it behind your head, keeping your elbows tight, then extend back up. The burn is real, but so are the gains.
2. Close-Grip Bench Press
Don’t let the name fool you—this isn’t just a chest exercise. Bringing your hands closer together shifts the focus to your triceps, especially the lateral head. Keep your elbows tucked, lower the bar to your chest, and press up with control. If you’ve been skipping this one, it’s time to put it back in rotation.
3. Triceps Dips (Weighted or Bodyweight)
Dips are a classic for a reason—they work. Whether you’re using parallel bars or a bench, leaning slightly forward increases triceps engagement. For extra intensity, add a weight belt or plate. Just make sure you’re going deep enough to really feel it in those arms.
4. Cable Rope Overhead Extension
Cables keep constant tension on your muscles, making them perfect for hypertrophy. Attach a rope to a low pulley, grab it with both hands, and step forward into a split stance. Extend your arms overhead, then slowly lower the rope behind your head. The squeeze at the top is where the magic happens.
5. Skull Crushers (EZ Bar or Dumbbells)
Yes, the name sounds terrifying, but done right, this exercise is gold for triceps development. Lie on a bench, hold an EZ bar or dumbbells, and lower the weight toward your forehead—keeping elbows steady—before extending back up. The lateral head gets hammered, especially if you focus on the mind-muscle connection.
Pro Tips for Maximum Growth
Bottom line? If you want arms that turn heads, these exercises need to be in your routine. Stick with them, stay consistent, and watch those triceps come to life.
