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The Importance of Targeting the Lateral Head of the Tricep
When it comes to achieving well-defined and sculpted arms, focusing on the triceps is just as important as working on your biceps. The tricep muscles make up a significant portion of your upper arm and play a crucial role in overall arm strength and aesthetics. To achieve a balanced and toned look, it is essential to target all three heads of the tricep, including the lateral head.
What is the Lateral Head of the Tricep?
The tricep muscle consists of three heads: the long head, the medial head, and the lateral head. The lateral head is located on the outer side of the arm and contributes to the overall width and thickness of the tricep. By specifically targeting the lateral head, you can create a more defined and rounded appearance.
Effective Lateral Head Tricep Exercises
1. Dumbbell Lateral Raises:
Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Keeping your arms straight, raise them out to the sides until they are parallel to the floor. Slowly lower the weights back down and repeat for the desired number of reps. This exercise targets the lateral head of the tricep while also engaging the shoulder muscles.
2. Tricep Pushdowns:
Using a cable machine or resistance band, attach the handle or band to a high anchor point. Stand facing the machine or band, and grasp the handle with an overhand grip. Keeping your elbows close to your body, push the handle down until your arms are fully extended. Slowly release and repeat. This exercise targets all heads of the tricep, including the lateral head.
3. Overhead Tricep Extensions:
Hold a dumbbell in both hands and raise it overhead, keeping your elbows close to your ears. Slowly lower the dumbbell behind your head, bending at the elbows, until your forearms are parallel to the floor. Extend your arms back up to the starting position and repeat. This exercise primarily targets the lateral head of the tricep.
4. Diamond Push-Ups:
Assume a push-up position, but bring your hands close together, forming a diamond shape with your index fingers and thumbs. Lower your body down, keeping your elbows close to your sides, until your chest almost touches the ground. Push back up to the starting position and repeat. This variation of the push-up heavily targets the tricep muscles, including the lateral head.
5. Close Grip Bench Press:
Lie on a flat bench with your feet flat on the floor. Grasp the barbell with a close grip, hands shoulder-width apart or closer. Lower the barbell to your chest, keeping your elbows close to your body. Push the barbell back up to the starting position and repeat. This exercise primarily targets the triceps, with an emphasis on the lateral head.
Conclusion
By incorporating these effective lateral head tricep exercises into your workout routine, you can sculpt and strengthen your arms, achieving a balanced and defined look. Remember to always use proper form and start with lighter weights before gradually increasing the intensity. Consistency and dedication are key to seeing results, so make sure to include these exercises regularly in your arm training routine. Get ready to show off those toned triceps!
