Build Bigger Triceps With These Lateral Head Exercises

Unlock the exercises that target the lateral head for stronger, fuller triceps.

August 18, 2025

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When you think triceps training, most lifters default to generic pushdowns or dips. But if you want arms that look powerful and perform under heavy weight, you need to target the lateral head. This outer portion of the triceps is what gives your arms that wide, horseshoe look and it is also critical for bench press lockout strength.

The lateral head gets most active when your elbows are fully extended and locked out against resistance. That means you should focus on movements that keep your arms close to your sides with an overhand or neutral grip.

Some of the best options include cable pushdowns with a straight bar, close-grip bench press, triceps kickbacks, and overhead rope extensions. These not only build muscle but also improve your ability to finish heavy presses.

Strong triceps make you a better powerlifter. Add these exercises to your accessory work and watch your numbers and your arms grow.

Need more? Check out the powerlifting app for specific programs.

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