Lateral Raises for Triceps

Planning is essential to reaching your health and fitness goals. There are numerous choices for cardio and weight training that you can easily get confused and neglect a body part without a plan. Lateral raises are a common exercise performed in the gym, but they target your shoulders, or deltoids, not your triceps.

  1. Triceps Anatomy

    • The triceps muscle runs along the back of your upper arm. It has three heads, one of which crosses both the shoulder and elbow joints. The other two heads begin on the upper arm, crossing only the elbow joint. The primary action of the triceps is elbow extension, or straightening. In a lateral raise, you are moving at the shoulder joint, straight out to the side and back down. The elbow stays stable in a slightly flexed position, so it is not targeted in this exercise.

    Overhead Extension

    • Grab a dumbbell and perform an overhead extension to target your triceps. Hold the dumbbell with both hands around the end of the dumbbell. Raise your arms overhead so that your upper arms are next to your ears, and elbows are straight. Keep your upper arms steady and slowly bend the elbows, lowering the weight behind your head. When you can't lower any farther, press the dumbbell back up to the starting position, straightening your elbows and tightening your triceps. Perform one to three sets of eight to 12 reps.

    Pressdowns

    • Triceps pressdowns, or pushdowns, are another common exercise in the gym. You can use a cable apparatus set up high with a bar. Set your desired weight and grasp the bar with an overhand grip. Draw your upper arms down so that they are against the sides of your body and your elbows are bent. Slowly straighten your elbows, pressing the bar down toward your thighs and contracting the triceps. Release the bar back to the start position in a controlled manner by bending your elbows. Perform one to three sets of eight to 12 reps.

    Dips

    • Triceps dips on a bench are challenging and will work your triceps and the front of your shoulders. Sit on a flat bench with your hands close to your hips. Your palms should press firmly into the pad with your fingers hanging off the edge. Lift your hips off the bench and slightly forward with your knees bent and feet flat on the floor. Bend your elbows and lower your hips toward the floor. Stop when your upper arms are parallel to the floor, or you feel a pulling sensation in the front of your shoulders. Straighten your elbows back to the start position for one complete rep. Perform eight to 12 reps for one to three sets.