5 Best Tricep Lateral Head Dumbbell Exercises

The triceps are one of the largest muscle groups in the arms, responsible for extending the elbow and providing stability to the shoulder joint. The lateral head of the triceps, located on the outer side of the arm, is a crucial component of overall triceps development. In this blog, we will discuss the five best dumbbell exercises to target the lateral head of the triceps.

Dumbbell Overhead Extension - This exercise targets the long and lateral heads of the triceps. To perform a dumbbell overhead extension, hold a dumbbell with both hands and raise it overhead. Lower the weight behind your head, keeping your elbows close to your head, then return to the starting position by extending your arms.

Dumbbell Kickbacks - Dumbbell kickbacks target the lateral head of the triceps. To perform a dumbbell kickback, hold a dumbbell in your right hand and hinge forward at the waist with your left hand on a bench for support. Extend your right arm behind you, keeping your elbow close to your body, then return to the starting position.

Dumbbell Skull Crushers - This exercise targets the lateral head of the triceps. To perform a dumbbell skull crusher, lie on a bench with a dumbbell in each hand. With your arms extended, lower the weights towards your head, keeping your elbows stationary, then return to the starting position by extending your arms.

Dumbbell Close-Grip Press - This exercise targets the lateral head of the triceps. To perform a dumbbell close-grip press, lie on a bench with a dumbbell in each hand. With your palms facing each other, extend your arms, then lower the weights towards your chest, keeping your elbows close to your body, then return to the starting position by extending your arms.

Dumbbell Tate Press - Dumbbell Tate Press targets the lateral head of the triceps. To perform a dumbbell Tate press, lie on a bench with a dumbbell in each hand. Hold the weights with your palms facing each other and bend your elbows to bring the dumbbells to your chest. Extend your arms forward and bring the weights together above your chest, then lower them back to the starting position.

Incorporate these five exercises into your arm workout routine to target and strengthen the lateral head of your triceps. As with any exercise, proper form is crucial for maximum results and to prevent injury. Remember to start with lighter weights and gradually increase the weight as you get stronger. And always consult a medical professional before starting a new exercise routine.