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Jim Gem: Lucky Horseshoes

Target the triceps lateral head with one often-overlooked exercise for a more chiseled set of pipes.

Jim Gem: Lucky Horseshoes
Written By Jim Stoppani, PhD
Updated November 29, 2018

Nothing looks better popping out of a T-shirt than a well-developed triceps lateral head – the part of the horseshoe-shaped muscle that runs down the side of the arm. When it's got some mass to it, it adds width to your pipes. And when it's well defined, it makes the triceps look as if it's carved out of stone. While pressdowns with a rope is a good way to hit the lateral head, a study commissioned by the American Council on Exercise (ACE) at the University of Wisconsin-La Crosse showed that dumbbell kickbacks blow rope and straight-bar pressdowns out of the water.

Perhaps you're skeptical of kickbacks serving as a mass-building exercise for the triceps. Most people think of it as a finesse move, particularly because it doesn't allow you to go very heavy. But you can still build muscle with light weight; the focus of this move is targeting the lateral head, not building overall size. We're

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