How do I hit the lateral head of the tricep?

[Chris806]

So I'm currently doing babylover's SS, and for my accessory tricep work I have been doing dumbell skull crushers for ~2 months and found that it hits my long head really nicely, however, I'm looking to switch it up a bit and wanted a tricep workout that emphasized more so on the lateral head.

[thyce]

tricep pushdowns/pulldowns, where you get the straight bar on the cable machines and just move your elbows on a kind of pivot, this is the only exercise i feel a burn in my triceps tbh, and throw in some drop sets of it every now and again when you hit a plateau etc!

[MuscleTechMarc]

Skull Crushers

[chazzy1864]

basic presses (all benching) and pressdowns (pronated, arms by side) emphasize the lateral head.

[kanis999]

I have been doing dumbell skull crushers for ~2 months and found that it hits my long head really nicely, however, I'm looking to switch it up a bit and wanted a tricep workout that emphasized more so on the lateral head.

Interesting, I thought people usually have trouble isolating the long head and end up with lateral heads that are too developed (relative to the other heads). I believe the lateral head is worked most through power movements like close grip bench and weighted dips, whereas the long head benefits most from isolation movements with an overhead stretch.

[chazzy1864]

Interesting, I thought people usually have trouble isolating the long head and end up with lateral heads that are too developed (relative to the other heads). I believe the lateral head is worked most through power movements like close grip bench and weighted dips, whereas the long head benefits most from isolation movements with an overhead stretch.

He said he has been doign skullcrushers (an overhead movement that stretches the long head) and is now wanting to emphasize the lateral head more. Doesn't seem like anything is wrong with his post.

[Defiant1]

So I'm currently doing babylover's SS, and for my accessory tricep work I have been doing dumbell skull crushers for ~2 months and found that it hits my long head really nicely, however, I'm looking to switch it up a bit and wanted a tricep workout that emphasized more so on the lateral head.

Pushdowns with a rope are good.

My favorite is the behind neck rope extension (bent over).

Close grip bench press is a good one you can throw in with your basics.

Close hand (triangle) push-ups are good too.


Like any exercise you use or will use-take the suggestions and find what works for you in particular.

[k9pit]

Standing Rope Pulldowns the key point is to twist your wrist out at the bottom of the movement. With the full ROM of this movement, you may not be able to use as much weight as if you did not do the "twist", but this hits the lateral head very hard.

I used to do an exercise for each head, but now all I do is Decline French Presses and then Standing Rope Pulldowns, and have seen developmental improvements.



Giranda Power Pushdowns hit the lateral head very hard as well. You basically attach a bar to the cable pulley at about chest level, grip it like you would an upright row, and push the bar straight down.

[Chris806]

Standing Rope Pulldowns the key point is to twist your wrist out at the bottom of the movement. With the full ROM of this movement, you may not be able to use as much weight as if you did not do the "twist", but this hits the lateral head very hard.

I used to do an exercise for each head, but now all I do is Decline French Presses and then Standing Rope Pulldowns, and have seen developmental improvements.



awesome video, you have me convinced on these, thanks repped

Giranda Power Pushdowns hit the lateral head very hard as well. You basically attach a bar to the cable pulley at about chest level, grip it like you would an upright row, and push the bar straight down.

awesome video, you have me convinced on these, thanks repped

[gashcader]

cgbp elbows wide = lateral head, elbows in shifts the focus back medially

[Imow]

The best exercise for the outer tricep is tricep dips with your palms facing behind you.
Let your elbows go directly out to the sides tho.
Allot of people say the DB Accross the body lying down extensions is good too.