The best exercises for the lateral head of the tricep include overhand-grip pushdowns, diamond push-ups, close-grip bench press, dips with an upright torso, and cable kickbacks. The lateral head is most active when the arm is at your side with a pronated (overhand) or neutral grip.
Lateral Head Anatomy
The three heads of the triceps each originate from different points but merge into a single distal tendon at the elbow. The lateral head originates from the posterior surface of the humerus, above the radial groove. It sits on the outside of the arm — the part most visible from the front and side.
Because the lateral head does not cross the shoulder joint (unlike the long head), its recruitment is not affected by shoulder position. What matters most for lateral head emphasis is grip orientation and elbow position relative to the body.
Best Lateral Head Exercises
Overhand-Grip Cable Pushdowns
The single most effective lateral head exercise. Use a straight bar or V-bar attachment with a pronated (overhand) grip. Stand with elbows pinned to your sides. Press down through a full range of motion, squeezing hard at the bottom. Control the return — 2 to 3 seconds on the way up. The overhand grip shifts emphasis away from the long head and onto the lateral head. For the complete technique breakdown, see our pushdown guide.
Programming: 3 to 4 sets of 10 to 15 reps. Keep the weight moderate — if your shoulders round forward or elbows drift, it is too heavy.
Diamond Push-Ups
One of the best bodyweight tricep exercises and a strong lateral head recruiter. Place your hands close together under your chest with thumbs and index fingers forming a diamond shape. Lower with control, elbows tracking along the body. Push back up forcefully.
Programming: 3 sets to near failure. If you can do more than 20 reps easily, elevate your feet or add a weight vest.
Close-Grip Bench Press
The compound king for tricep mass, with strong lateral head recruitment. Grip the bar at shoulder width or slightly narrower. Lower to mid-chest with elbows at roughly 45 degrees. The lockout phase is where the lateral head works hardest. See our tricep bench press guide for detailed form.
Programming: 3 to 4 sets of 6 to 10 reps. Treat this as a strength movement — heavier loads with longer rest periods.
Upright Tricep Dips
Keeping your torso upright during dips shifts emphasis from the chest to the triceps, particularly the lateral head. Use parallel bars, keep the body vertical, lower until the upper arms are parallel to the floor, and press back up to full lockout.
Programming: 3 sets of 8 to 12 reps. Add weight with a belt once bodyweight becomes easy.
Cable Kickbacks
Often dismissed as an isolation exercise, cable kickbacks provide constant tension through the full range — which makes them excellent for lateral head development. Use a single handle attached to a low cable. Hinge at the hip, upper arm parallel to the floor, and extend the forearm back until the arm is straight. Squeeze at full extension.
Programming: 3 sets of 12 to 15 reps per arm. Focus on the contraction, not the weight.
Rope Pushdowns with Spread
Using a rope attachment allows you to spread the ends apart at the bottom of each rep, which increases lateral head activation. Pull the rope apart at the bottom of every rep and hold for a one-count squeeze.
Programming for Lateral Head Growth
Include 2 to 3 lateral-head-emphasis exercises in your weekly routine. Pair them with at least one overhead extension for the long head and one extension variation for the medial head. Total weekly tricep volume should fall within 10 to 20 sets depending on your training experience.
Lateral head exercises respond well to moderate rep ranges (10 to 15) with controlled tempo. Heavy compound movements (close-grip bench, weighted dips) build overall mass, while isolation work (pushdowns, kickbacks) refines shape and detail.
Tricep Rope Attachment
Most versatile cable attachment for lateral head.
Why we suggest it: Spread at bottom for peak lateral head contraction.
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Common Mistakes
Using momentum instead of control — swinging through pushdowns is the number one lateral head training mistake. Letting elbows flare or drift forward during extensions. Going too heavy on isolation work at the expense of form. Neglecting the other two heads — balanced development requires all three. Skipping stretching after heavy tricep sessions, which can lead to tightness and elbow pain.
