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Get That: The Tricep Horseshoe

The routine for sculpting the long, lateral and medial heads of the tricep.

Big bulky arms are one thing, but carving out the details to a tricep horseshoe are much more impressive and present a solid aesthetic look. The tricep complex is made up of three "heads"—the long, lateral and medial. To effectively develop them, each head much be specifically concentrated on to balance growth and symmetry. We asked personal trainer Alfonso Moretti, owner of Angry Trainer Fitness, his favorite routine to sculpt out the horseshoe tricep. Here’s how to get it.

Exercise One

Rope Pressdown

Standing in front of a cable tower with both hands on the rope, lock your elbows at your sides and press down. Moretti says, "Be sure to go the full range of motion, concentrating on the squeeze in the finish. Another important element to this exercise is to maintain a neutral wrist and spread the rope straight at the bottom of the movement." There's no reason to overload the weight here either. Find the amount of resistance that allows for perfect form. Shoot for three sets of 12 to 15 reps. Moretti also recommends a "burn out" set of 25 reps.

Exercise Two

Close Grip Dips

When you want to blast every muscle fiber in the lateral head, close grip dips are the go-to move. Find a narrow dip station, hold yourself as straight up as possible, slowly dip down and back up. The more straight you are positioned, the more the lateral head will be engaged. If you begin to lean forward, the chest will begin assisting the lift. "The tough part is, don't let your elbows flare out to the sides, press upwards and lock out those bad boys," Moretti says. Shoot for three sets of 12 to 15 reps.

Exercise Three

Hammer Grip Lying Dumbbell French Press

Grab a set of dumbbells and lay back on a flat bench. With palms facing each other and arms straight up, lower the dumbbells down so they end up alongside your head. Keeping your elbows locked and stationary, squeeze and flex your arms straight up, using a locked, neutral wrist. Shoot for three sets of 12 to 15 reps. "Don’t forget, the tricep is comprised of three muscles that need equal attention to develop the complete horseshoe. You can also concentrate on one specific part over another if there is an imbalance or even switch around your grip positioning," Moretti says. Check out the rest of our Get That series >>


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