Top 10 Triceps Exercises for Building the Ultimate Horseshoe Shape

The triceps brachii, located at the back of the upper arm, consists of three heads — long, lateral, and medial. Targeting all three effectively is the key to achieving the iconic “horseshoe” shape that defines strong, aesthetic arms. Here are 10 of the best exercises to sculpt those triceps.

1 - Close-Grip Bench Press

This compound movement emphasizes the triceps more than a standard bench press due to the narrower grip. Keep your hands shoulder-width apart, lower the bar slowly, and press through the triceps. It’s excellent for building mass and strength.

2 - Triceps Dips (Parallel Bars)

Bodyweight dips are incredibly effective for all three heads of the triceps. Lean slightly forward to engage more chest, or stay upright to maximize triceps activation. For progression, add a dip belt with weight.

3 - Overhead Triceps Extension (EZ Bar or Dumbbells)

This movement targets the long head, which contributes to that thick, hanging look. Whether seated or standing, ensure a full stretch at the bottom and a strong contraction at the top.

4 - Skull Crushers (Lying Triceps Extensions)

Using an EZ bar or dumbbells, this isolation exercise hits all triceps heads, particularly the long head. Lower the weight just behind the head with control, and fully extend without locking out.

5 - Cable Triceps Pushdowns

This classic cable move emphasizes the lateral head, adding width to the arms. Use a rope or straight bar, keep your elbows tucked, and squeeze hard at the bottom.

6 - Kickbacks

Though often underestimated, kickbacks are fantastic for definition and isolation. Use a light dumbbell, keep your upper arm still, and focus on squeezing at the top of each rep.

7 - Diamond Push-Ups

An excellent bodyweight option, this variation places your hands close together in a diamond shape under your chest. It emphasizes the triceps while still engaging your core and chest.

8 - Single-Arm Overhead Dumbbell Extension

This unilateral version helps correct muscle imbalances and improves mind-muscle connection. It’s especially useful for targeting the long head.

9 - Cable Overhead Triceps Extension (Rope Attachment)

Performed with a high pulley, this cable version ensures constant tension throughout the movement. It isolates the long head and gives an excellent stretch and contraction.

10 - Reverse-Grip Triceps Pushdowns

By switching to an underhand grip, you shift more emphasis to the medial head of the triceps, often overlooked. Use lighter weight and control the movement for best results.

Tips for Maximum Results:

- Train triceps 2–3 times per week with 8–12 reps for hypertrophy.

- Prioritize form over weight to avoid elbow strain.

- Don’t neglect compound pressing movements, as they heavily involve the triceps.

- Stretch and recover adequately between sessions.

With consistent effort and smart programming, these 10 exercises will help you carve out that coveted triceps horseshoe — a true mark of upper-body strength and symmetry.

Would you like a printable workout plan based on these exercises?