Lateral Head Triceps Workout

Every time you extend your elbow, one muscle is responsible for the movement -- the triceps brachii. As its name suggests, the triceps consists of three heads: the long head, medial head and lateral head. The lateral head is the most visible and can be seen on the outer side of your upper arm when you flex your triceps. While most triceps exercises work all three heads equally, there are a few that put added emphasis on the lateral head.

  1. Exercise Selection for the Lateral Head

    • Many triceps exercises exist, but only a handful specifically target the lateral head of the triceps. Exercises that focus on the lateral head include cable pushdowns, reverse bench presses, triceps kickbacks and one-arm reverse pushdowns. These exercises are ideal for working the lateral head because of the angle of your arm, especially the reverse grip exercises. Keeping your arms below shoulder level is the key to targeting the lateral head -- once your arms pass this point, the long head takes over and does the bulk of the work. Concentrate on these exercises to really develop your lateral head.

    Training Load and Repetitions

    • The amount of weight you use and number of repetitions are two of the most important variables in a lateral head triceps workout. The National Strength and Conditioning Association recommends performing two to six sets of no more than six repetitions using at least 85 percent of your one-repetition maximum to increase strength; three to six sets of six to 12 reps using 67 to 85 percent of your one-rep max to induce muscle growth; and two to three sets of at least 12 reps with no more than 67 percent of your one-rep max for increased muscular endurance. Choose what is best for you based on your individual fitness goals.

    Rest Periods

    • During your lateral head triceps workout, rest periods are just as important as the exercises themselves. Your muscles need adequate time to recover between sets in order complete the next set without early onset of fatigue. The amount of time needed to rest is mainly dependent upon how much weight you're lifting and your current physical condition. In general, the heavier the weights you use, the longer your rest periods should be. Aim for at least a two-minute rest if you're using heavy weights, 30 to 90 seconds for moderately heavy and less than 30 seconds for lighter weights.

    Workout Frequency

    • Once you have a lateral head triceps workout established, you need to decide how often to perform it. When weights, especially heavy ones, are involved, it's crucial to give your muscles adequate time to repair the damage caused by the latest workout. The American College of Sports Medicine Recommends that adults should wait at least 48 hours between strength-training sessions to allow for adequate recovery. Following these recommendations, you can safely perform a lateral head triceps workout up to four times per week.

    Workout Tips

    • Exercises that target the lateral head of the triceps should be incorporated into a total-body workout to sufficiently work your muscles and avoid imbalances. Include exercises that target the entirety of the triceps such as triceps dips and dumbbell triceps extensions. Utilize squats, lunges, deadlifts, rows and shoulder presses to target the rest of your body.