Tricep lateral head isolation

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posted by BabaZed

Hi, Need some advice on isolating my lat head, my medial & long heads are coming on fine. (dumbell over head extensions & dips)

But the most impressive part of the tricep to me is the lat head, cable press downs with close grip v bar (^) seem to be the only isolation option after surfing the net extensivley.
But i work out at home so don't have the facility for a cable press down, tried many dangerous options like hanging a wire over my chinup bar with a dumbell attached (not advisable) nearly took my frikkin kneecaps off lol

Can any1 advice or link me to an alternative way of isolating or at least an excercise that emphasises the lat head in a tricep workout?

I really wanna pump those babies up some :( my medials and longs are starting to out proportion them

posted by gymphreak

just keep at training the triceps....there are no specific excersises to isolate anything...its all genetics. cant change genetics either bro

posted by BabaZed

damn!
about ten year ago i cut a tendon in my right wrist (right handed btw) which put me out of action for a good couple of years, hence my right arm became my weaker arm...............since then i've managed to get both my arms in virtually the same proportions, but my right arms lat head remains elongated compared to my left, the left lat head is ok in shape (genetically) pops out ok shape wise.

Hence me trying to find out islolation exercises for that particular right lat head, although both other heads on my right arm are in same proportion as my left, its gotta be something to do with the old injury :(

posted by Abou

You have to know what the 3 heads of the triceps do. All three heads are more or less elbow (or more correctly, arm) extensors. The Medial head is the main extensor along the axis of the humerus (arm bone). The long head is also an extensor and helps to adduct the arm, which is to bring the arm and elbow towards the midline of the body. The Lateral head is an extensor and a pronator. Pronation is turning you hand from an initial palm facing up position to a palm facing down position (if you had your arms out in front of you with locked elbows). Even easier: hands in pull-up position are pronated. Hands in chin-up position are supinated (opposite of pronated).

The simple answer is to do exercises that pronate the hand. Cable triceps extensions with ropes gives you a degree of pronation. Try doing triceps kickbacks with and additional twist of the wrist so that you start the movement normally but finish facing palm up. Pronation in this exercise is going from palm facing down to palm facing up since you started with your arm behind you instead of in front of you.

posted by BabaZed

Great idea thanks Abou, i've just give it a try and yes i can feel the emphasis in the lat head :laughing: i get what you're saying and it makes good sense, so simple! why didn't i think of that, i must be a knucklehead :banghead: or you're a physiotherapist :clap:

Once i've got the right arm Lat head same size as the left, i'll be able to just continue as normal with overheads & dips, but i was really stuck for ideas other than the one hand cable pull down which i aint got.

Thanks again :thumbs:

posted by ptg

Ah yes the ROPES!-those are great for triceps, for extra development at the bottom of the pressdown movment spread the ropes apart and hold for a 2count keeping your form strict & Burn baby burn!!!!!

posted by Roberto

Use various rope movements.

Try this rope movement but when you do, don't hold the rope with hands at sides as normal. Arms bent at 90 degrees as if doing hammer curls, hands clenched around rope then, turn elbows out until your knuckles are facing each other(just touching). From this position you have to push straight down, not moving out of this position( you know, just bending elbows) and squeeze at bottom. It's hard to get the hang of it at first but be persistant and you'll feel it work really well. Use a light weight for lots of reps at first until you get it just right. I use it as a finishing off movement.

Oh, one more thing you can try is close grip pushdowns but coming back from weight stack a bit, leaning forward at around 40 degrees with knees slightly bent, elbows out from body and pushdown from there. the elbows should not move from this point. You have to maintain good form always with these movements and concentrate on the squeeze. :thumbs:

Hope you can understand what I'm talking about. Let me now how you get on with them, they work really well if you get it right.

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