The lateral head of the triceps is the muscle's outermost strand, attaching to the upper half of the humerus bone on one end and to the bony protrusion on the back of your elbow on the other. Along with the medial head, the lateral head contributes 70 to 90 percent of the work needed to extend your elbow joint, according to Susan Hall, author of "Basic Biomechanics." Although you can't isolate the lateral head, performing any resistance exercise that involves elbow extension will work the strand effectively. Consult an exercise professional for a comprehensive list of triceps exercises.
One-Arm Triceps Pressdown
Perform the one-arm triceps pressdown exercise on a pulldown weight machine, which has a handle hooked to a suspended cable that is attached to a stack of weights via a pulley system. Adjust the weight as desired, then stand below the cable, reach up and grasp the handle with your left hand, your palm facing forward. Pull the handle down in front of your left shoulder and anchor your elbow to your ribs. Then, extend your forearm downward to lift the weight stack. Reverse to the starting position slowly, then repeat.
Overhead Triceps Extension
Sit on a stability ball with one dumbbell to perform the overhead triceps extension exercise. Start with your torso erect, your knees flexed and your feet flat on the floor. Hold the dumbbell vertically behind your head with both hands gripping the top end and your elbows close to your ears. Extend your forearms, keeping your elbows in place, to raise the weight over your head, then lower it slowly and repeat. You can sit on a bench or a chair instead of a stability ball and you can use a barbell instead of a dumbbell, if desired.
Triangle Pushup
The traditional pushup emphasizes the pectoral muscles over the triceps, but when you perform the exercise with your hands close together, the triceps are the primary movers. Lie face down on a flat surface with your hands under your chest, forming a triangle shape with your thumbs and index fingers. Flex your ankles so your tiptoes touch the floor, then extend your elbows to elevate your body, keeping your legs and torso aligned horizontally. Reverse to the starting position slowly, then repeat. Perform the exercise from your knees to decrease the intensity, or wear a weighted vest to make it more challenging.
Triceps Dip
The triceps dip requires two flat, knee-high benches positioned about 2 feet apart and parallel to each other. Stand between the benches, lower your body and place your hands on the benches with your arms fully extended and your fingers pointed forward. Walk your feet forward until your legs are straight with only your heels on the floor. Allow your arms to flex, lowering your body between the benches. Then, powerfully extend your elbows to return to the starting position and repeat. Wear a weighted vest or place a weighted object on top of your thighs to increase the resistance.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- American Council on Exercise: Stability Ball Overhead Triceps Extension
- ExRx.net: Close Grip Pushup
- ExRx.net: Triceps Dip
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