Which exercise is best for lateral head of tricep?

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In the ever-evolving world of fitness and bodybuilding, sculpting perfectly chiseled arms remains a top priority for many fitness enthusiasts. When it comes to building impressive triceps, targeting the lateral head becomes crucial for achieving that coveted horseshoe shape and definition. In this blog post, we delve into the realm of tricep training and explore the most effective exercises to develop the lateral head, providing you with the key to unlocking arm gains like never before.

1. Diving into the Anatomy:

Before diving into the exercises, let's understand the significance of the lateral head of the tricep. Comprising three heads - the lateral, medial, and long head - the triceps brachii muscle accounts for nearly two-thirds of the upper arm's muscular mass. The lateral head, in particular, plays a vital role in adding width and thickness to the overall arm appearance. By focusing on exercises that target this specific muscle group, you can enhance its development and achieve well-rounded triceps.

2. Crushing the Dumbbell Kickbacks:

When it comes to isolating and engaging the lateral head, few exercises compare to the classic dumbbell kickback. This exercise primarily targets the rear of the upper arm, emphasizing the lateral head, and helps enhance definition and strength. Stand with feet shoulder-width apart, hold a dumbbell in each hand, and keep your back straight. Bend forward at the waist while maintaining a slight bend in your knees. Extend your arms fully backward, focusing on squeezing the triceps at the top of the movement. The kickback exercise allows for a full range of motion and ensures optimal engagement of the lateral head.

3. Pummeling the Skull Crushers:

Skull crushers, also known as lying tricep extensions, are a fantastic compound exercise that engages all three tricep heads. However, by adjusting your grip and elbow position, you can significantly shift the emphasis onto the lateral head. Lie on a bench, holding an EZ bar with an overhand grip, and extend your arms with the bar aligned with your forehead. Keeping your upper arms stationary, slowly lower the bar by bending your elbows until it nearly touches your forehead, and then extend your arms back up. By maintaining strict form and focusing on the lateral head throughout the movement, you'll achieve noteworthy results.

4. Dominating the Overhead Cable Extensions:

To activate the lateral head effectively, incorporating overhead cable extensions into your training routine is paramount. Using a cable machine with an overhead attachment, grip the rope or bar with your palms facing down. Stand with your feet shoulder-width apart, and with arms fully extended overhead, slowly lower the cable behind your head by flexing at the elbow joint. Allow your forearms to move slightly backward and keep your upper arms stationary throughout. The continuous tension exerted by the cable throughout the exercise vigorously engages the lateral head, making it an invaluable addition to your tricep workout.

5. Elevating Your Gains with Dips:

No tricep blog would be complete without mentioning the ever-essential dip exercise. Although dips primarily target the lower chest and triceps as a whole, specific modifications can enhance lateral head stimulation. By leaning forward during the dip, you increase emphasis on the lateral head and encourage greater activation. Position yourself between two parallel bars, grip them with your palms facing inward, and slightly lean forward. Lower your body by bending at the elbows and shoulder joints, maintaining control throughout. Push your body upward until your arms are fully extended. Incorporating dips into your routine offers immense versatility and facilitates a well-rounded tricep development.

Conclusion:

To achieve the ultimate arm aesthetics, focusing on the lateral head of the triceps is key. Incorporating exercises like dumbbell kickbacks, skull crushers, overhead cable extensions, and dips into your tricep routine will allow for optimal development and enhanced symmetry. Remember, consistency, proper form, and gradual progression are the essential ingredients to unlocking unreal gains. So, go ahead, adapt these exercises to your existing workout routine, and unleash the hidden potential of the lateral head of your triceps, taking your arm gains to a whole new level. Let the journey to perfectly sculpted arms begin!

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