Lateral Triceps arm building workout

by MuscleNerd

The outer heads of your triceps are the ones that are most visible both from the FRONT and the SIDE.

By training them specifically, your arms will look DRAMATICALLY wider from the front and give you that "horseshoe" look from the side and back.

The best exercise I've found for this is the REVERSE-GRIP CABLE PRESSDOWNS where your palms are facing UP.

Only bring your arms up until your forearms are parallel to the floor and at the bottom of the movement, lock out your elbows and SQUEEZE your outer triceps hard for 1-2 seconds.

High volume sets of 8-12 reps will help you get the "pump" you're looking for to increase mass.