The triceps muscle is made of three separate heads that connect the humerus and scapula to the forearm bone. The three heads are known as the lateral, medial and long heads. The primary function of the triceps muscle is to allow the arm to extend toward the body and to extend the elbow. While many strength training routines work the triceps along with other muscles, there are some exercises you can do specifically to target the lower triceps muscles.
Cable Pushdowns
Cable pushdowns help strengthen the lower triceps. Start by standing facing a pulley on a gym lat pulldown machine that's set to a height slightly above the height of your shoulders. Grab hold of the grip of your choice on the straight bar and fully extend your arms downward. If you're using the rope hammer grip, push your hands apart at the bottom of the movement. Position your feet less than 1 foot back from the pulley for the best leverage. If you are unfamiliar with these types of exercises, ask a qualified trainer or well-versed friend for assistance or a demonstration of proper technique.
Overhead Dumbbell Press
The overhead dumbbell press works to build and strengthen the lower triceps muscles and deltoid muscles. Sit on an exercise bench with a backrest and position a moderately heavy dumbbell behind your head so that you are supporting the weight with both of your hands. Point your elbows forward and extend your arms, raising the weight directly above your body. Lower the weight down before returning the weight to the original starting position. MuscleNet.com recommends choosing a weight that can be raised over your body and back to the starting position for maximum benefit and safety.
Body-Weight Triceps Extensions
Body-weight triceps extensions work to tone and build the lower triceps. Rest your hands on an exercise bar or sturdy surface approximately 2 feet high. Place your feet about 3 feet from the bar and your hands on the bar, gripping it with your palms facing down. Keep your knees slightly bent and all muscles except your knees locked. Bend at the elbows and lower your body so that your head dips below the bar; keep your elbows tucked in. Push your body weight back up to the starting position and repeat. To make the exercise harder as your muscles grow, FitStep.com recommends starting with your feet a bit farther back to make your triceps support more of your weight.
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