Best Lateral Head Tricep Exercises with Dumbbells
The lateral head of the triceps is responsible for the extension of the elbow and plays a significant role in shaping the outer portion of your triceps. Targeting this head with specific exercises will help you achieve a more well-rounded and defined triceps. Here are some of the best lateral head tricep exercises you can do with dumbbells:
1. Dumbbell Overhead Extension
This classic exercise effectively isolates the lateral head of the triceps.
How to perform:
- Stand with feet shoulder-width apart, holding a dumbbell with an overhand grip.
- Raise the dumbbell above your head, keeping your elbows locked.
- Slowly lower the dumbbell behind your head until your upper arms are parallel to the floor.
- Extend your elbows to return to the starting position.
Tips:
- Keep your core engaged throughout the movement.
- Control the movement both up and down to maximize tricep activation.
2. Dumbbell Close-Grip Bench Press
This variation of the bench press emphasizes the triceps, particularly the lateral head.
How to perform:
- Lie on a weight bench with your feet flat on the floor.
- Hold a dumbbell in each hand with a close grip (palms facing each other).
- Lower the dumbbells towards your chest, keeping your elbows tucked in.
- Push the dumbbells back up to the starting position.
Tips:
- Maintain a slight bend in your elbows throughout the movement.
- Focus on squeezing your triceps at the top of the movement.
3. Dumbbell Skull Crushers
This exercise directly targets the lateral head of the triceps while promoting growth and definition.
How to perform:
- Lie on a weight bench with your feet flat on the floor.
- Hold a dumbbell in each hand with an overhand grip.
- Raise the dumbbells straight up above your head, keeping your elbows locked.
- Slowly lower the dumbbells behind your head until they touch your forehead.
- Extend your elbows to return to the starting position.
Tips:
- Keep your elbows close to your head throughout the movement.
- Avoid swinging your body to maintain control.
4. Dumbbell Triceps Kickbacks
This exercise isolates the lateral head of the triceps and enhances muscle activation.
How to perform:
- Kneel on one knee with your other leg straight behind you.
- Bend over at the waist, keeping your back straight.
- Hold a dumbbell in one hand with an overhand grip.
- Keeping your upper arm stationary, extend your forearm upward until the dumbbell is at hip height.
- Slowly lower the dumbbell back to the starting position.
Tips:
- Focus on squeezing your triceps at the top of the movement.
- Avoid using momentum to help lift the dumbbell.
5. Dumbbell Triceps Extensions with a Twist
This variation adds a twist to the classic extension, targeting the lateral head more effectively.
How to perform:
- Stand with feet shoulder-width apart, holding a dumbbell with an overhand grip.
- Raise the dumbbell above your head, keeping your elbows locked.
- Slowly lower the dumbbell behind your head, keeping your elbows slightly bent.
- As you lower the dumbbell, twist your body to the right.
- Return to the starting position, twisting your body back to the left.
Tips:
- Control the movement throughout the exercise.
- Focus on engaging your triceps and core during the twist.
Final Considerations
- Start with a weight that allows you to maintain good form throughout the exercise.
- Increase the weight gradually as you get stronger.
- Ensure you are using proper form to prevent injuries.
- Incorporate these exercises into your training routine 2-3 times a week to maximize your results.
By incorporating these exercises into your routine, you can effectively target the lateral head of your triceps and achieve a more defined and sculpted physique. Remember to focus on form, control, and progressive overload for optimal results.
