Unlock Massive Arms: The Ultimate Guide To Long Head Tricep Exercises

Mathew Cartwright 05 Jul 2025

Ever wondered why some people have those impressive, horseshoe-shaped triceps that seem to pop out from every angle? Often, the secret lies in effectively targeting the long head of the triceps, the largest and most significant part of this crucial arm muscle. While many focus on general tricep movements, understanding and isolating this particular head is paramount for achieving truly massive and well-defined arms.

Developing strong, shapely triceps isn't just about aesthetics; it's also vital for upper body strength, stability, and functional movement. The triceps brachii, or "three-headed arm muscle," plays a critical role in almost every pushing movement you perform, from pressing weights overhead to simply pushing open a heavy door. By dedicating specific attention to the long head of the triceps, you can unlock greater muscle growth, enhanced strength, and a more proportionate physique, transforming the back of your arms into a true powerhouse.

Understanding Your Triceps: The Three Heads of Power
Why the Long Head Tricep Demands Special Attention
Key Principles for Activating the Long Head Tricep
Top Long Head Tricep Exercises for Optimal Growth
Integrating Long Head Tricep Exercises into Your Routine
Common Mistakes to Avoid When Training Your Long Head Tricep
Fueling Your Tricep Growth: Nutrition and Recovery
The Road to Bigger Arms: Consistency and Patience

Understanding Your Triceps: The Three Heads of Power

Before we dive into specific long head tricep exercises, it's essential to grasp the anatomy of this muscle group. The triceps brachii, located on the back of your upper arm, is aptly named for its three distinct heads: the medial head, the lateral head, and the long head.

The Medial Head: This head lies deep, closer to the elbow joint, and is primarily active during all elbow extension movements, especially when the arm is fully extended.
The Lateral Head: Positioned on the outer side of the arm, this head gives the triceps its visible "horseshoe" shape when flexed. It's heavily involved in powerful elbow extension movements.
The Long Head: This is the largest and most functional head, originating from the scapula (shoulder blade), unlike the other two which originate from the humerus (upper arm bone). Because it crosses the shoulder joint, the long head has a unique dual function: it not only extends the elbow but also assists in shoulder extension (bringing the arm behind the body) and adduction (bringing the arm closer to the body). This anatomical distinction is precisely why targeting the long head requires specific exercise selection.

All three muscles play an important role in aiding with elbow flexion and elbow extension, while providing support to the elbow joint. However, the long head's attachment point at the shoulder makes it crucial for overall upper arm size and shape, contributing significantly to the bulk and visual appeal of your triceps.

Why the Long Head Tricep Demands Special Attention

When it comes to developing the best triceps possible, you need to choose the exercises for long heads. Many lifters inadvertently neglect the long head, focusing primarily on exercises that predominantly engage the medial and lateral heads. While these exercises are valuable, they won't fully maximize your tricep development if the long head is left underdeveloped.

The long head is the largest and most visible part of the upper arm, contributing the most to overall upper arm size and shape. It's the part that truly gives your arm that impressive, full appearance. Without adequately stimulating the long head, your triceps can look less developed and lack that coveted "horseshoe" definition. Furthermore, its unique connection to the shoulder joint means it plays a significant role in shoulder stability and strength, particularly in movements where your arm is positioned overhead or behind your body.

The long head is often referred to as the "sneakiest head" of your triceps. It crosses the shoulder joint, meaning it only grows from some exercises. If you have trouble feeling the long head, do movements where you are also contracting the triceps from the shoulder joint. This unique anatomical position means that traditional tricep pushdowns or close-grip bench presses, while effective for the other heads, might not fully engage the long head. To truly build massive arms and sculpt your triceps, you must incorporate exercises that specifically challenge this powerful and important part of your arms.

Key Principles for Activating the Long Head Tricep

To effectively target the long head of the triceps, it's crucial to understand the biomechanical principles that bring it into play. Since the long head crosses the shoulder joint, exercises that place the arm in an overhead position or involve some degree of shoulder extension (moving the arm behind the body) will preferentially load this specific head.

Overhead Arm Position: When your arms are raised overhead, the long head of the triceps is stretched. This stretched position allows for a greater range of motion and puts the long head in a mechanically advantageous position to contract powerfully during elbow extension. This is why overhead extension exercises are paramount for long head development.
Shoulder Extension/Adduction: Movements that involve bringing your arm back or closer to your body, while simultaneously extending the elbow, also recruit the long head. A simple example is tricep rope pull extension while slightly moving your elbow joint forward to back. This slight movement helps to engage the long head more effectively by involving its shoulder-crossing function.
Full Range of Motion (ROM): To maximize muscle activation and growth, always strive for a full, controlled range of motion. Don't shortchange your reps. Fully extend your elbows at the top of the movement and allow a deep stretch at the bottom.
Optimal Arm Angles and Hand Positions: Experiment with different arm angles and hand positions (e.g., neutral grip, pronated grip) to find what feels most effective for you. Slight variations can shift the emphasis. Generally, keeping your elbows tucked in rather than flared out during extensions will help isolate the triceps more effectively and reduce shoulder strain.
Mind-Muscle Connection: This is often overlooked but incredibly important. Actively focus on squeezing the long head of your triceps throughout the movement. Visualize the muscle contracting and extending. This conscious effort can significantly improve muscle activation and growth.
Appropriate Load: While lifting heavy is important for strength, using a load that allows for perfect form and a full range of motion is more critical for muscle hypertrophy, especially when targeting a specific muscle head. Avoid ego lifting, as it often compromises form and reduces the effectiveness of the exercise.

Top Long Head Tricep Exercises for Optimal Growth

Discover the top long head tricep exercises to sculpt and strengthen your arms. These are the best exercises, designed to build stronger, bigger arms by concentrating on the long head of your triceps. This detailed guide covers techniques and tips to target your triceps for optimal muscle growth and strength.

Overhead Triceps Extensions (Dumbbell, Cable, Barbell)

Overhead extensions are arguably the most effective exercises for targeting the long head of the triceps due to the stretched position of the long head when the arms are overhead. See video and written instructions for cable, dumbbell and barbell variations, and tips for proper form and rep range.

Dumbbell Overhead Triceps Extension (Two-Arm or Single-Arm)
- Why it works: The overhead position maximally stretches the long head, forcing it to work harder to extend the elbow. Using dumbbells allows for a natural range of motion.
- How to do it:
  1. Sit or stand tall, holding one dumbbell with both hands (or one dumbbell in one hand for single-arm).
  2. Extend your arms straight overhead, keeping your elbows close to your ears.
  3. Slowly lower the dumbbell behind your head by bending your elbows, feeling a deep stretch in your triceps.
  4. Pause briefly, then powerfully extend your arms back to the starting position, squeezing your triceps at the top.
- Tips: Keep your core tight to prevent arching your back. Control the eccentric (lowering) phase.
Cable Overhead Triceps Extension (Rope or Straight Bar)
- Why it works: Cables provide constant tension throughout the entire range of motion, which is excellent for muscle hypertrophy. The overhead angle targets the long head effectively.
- How to do it:
  1. Attach a rope or straight bar to a low pulley cable machine.
  2. Face away from the machine, grab the attachment with both hands, and step forward to create tension.
  3. Extend your arms overhead, keeping your elbows pointing forward.
  4. Lower the attachment behind your head by bending your elbows, allowing a full stretch.
  5. Extend your arms back up, squeezing your triceps.
- Tips: Avoid shrugging your shoulders. Focus on elbow extension. You can slightly move your elbow joint forward to back at the top of the movement to enhance long head activation, as the long head is the only head that connects to the shoulder blade and contributes to bringing your arms behind you.
Barbell Overhead Triceps Extension (EZ Bar or Straight Bar)
- Why it works: Similar to dumbbells, but allows for heavier loads. The EZ bar can be more comfortable on the wrists.
- How to do it:
  1. Lie on a flat or incline bench, or sit upright, holding an EZ bar or straight bar with an overhand grip, hands shoulder-width apart.
  2. Press the bar straight up over your chest/head.
  3. Slowly lower the bar behind your head by bending your elbows, keeping them tucked.
  4. Extend your arms back to the starting position.
- Tips: Control the weight; don't let it crash down. If lying, ensure the bar path is safe (don't hit your head).

Lying Triceps Extensions (Skullcrushers)

Also known as "Skullcrushers," these are classic tricep builders that, when performed correctly, put significant emphasis on the long head, especially with a full stretch.

Dumbbell Lying Triceps Extension
- Why it works: Allows for independent arm movement and can provide a deeper stretch than a barbell.
- How to do it:
  1. Lie on a flat bench, holding a dumbbell in each hand with palms facing each other.
  2. Extend your arms straight up over your chest.
  3. Keeping your upper arms stationary, bend your elbows and lower the dumbbells towards your ears.
  4. Extend your arms back to the starting position, squeezing the triceps.
- Tips: Keep your elbows pointing forward, not flaring out. Control the movement; don't let gravity do the work.
EZ Bar Lying Triceps Extension (Skullcrusher)
- Why it works: A staple for tricep mass, the EZ bar allows for a comfortable grip while still providing a strong stimulus to the long head.
- How to do it:
  1. Lie on a flat bench, holding an EZ bar with an overhand grip, hands shoulder-width apart.
  2. Extend the bar straight up over your chest.
  3. Keeping your upper arms stationary, bend your elbows and lower the bar towards your forehead or slightly behind your head.
  4. Extend your arms back to the starting position, focusing on squeezing the triceps.
- Tips: Don't let your elbows flare excessively. You can slightly move your elbows back towards your head at the bottom of the movement to increase the stretch on the long head.

Triceps Kickbacks (Dumbbell, Cable)

Triceps kickbacks are excellent isolation exercises that allow for a strong peak contraction, effectively targeting the long head by involving shoulder extension.

Dumbbell Triceps Kickback
- Why it works: The bent-over position and the movement of extending the arm behind the body directly engage the long head.
- How to do it:
  1. Stand with your feet shoulder-width apart, knees slightly bent, and hinge forward at your hips until your torso is nearly parallel to the floor.
  2. Hold a dumbbell in one hand, with your upper arm tucked close to your side and elbow bent at 90 degrees.
  3. Keeping your upper arm stationary, extend your forearm straight back until your arm is fully extended, squeezing your triceps.
  4. Slowly return to the starting position.
- Tips: Use a lighter weight to maintain strict form. Avoid swinging the weight. Focus on squeezing at the top.
Cable Triceps Kickback
- Why it works: Provides consistent tension, which can be superior to dumbbells for hypertrophy. The cable path allows for a smooth, controlled movement.
- How to do it:
  1. Attach a D-handle to a low pulley.
  2. Stand facing the machine, hinge at your hips, and grab the handle.
  3. Perform the movement similar to the dumbbell kickback, extending your arm straight back.
- Tips: Keep your elbow high and stable. The constant tension from the cable makes it easier to maintain mind-muscle connection.

Other Effective Long Head Tricep Exercises

Close-Grip Bench Press
- Why it works: While a compound movement, a close grip (hands slightly inside shoulder-width) and keeping elbows tucked in shifts more emphasis to the triceps, particularly the long head, compared to a standard bench press.
- How to do it:
  1. Lie on a flat bench, grab a barbell with a close grip (hands inside shoulder-width).
  2. Unrack the bar and lower it slowly towards your lower chest/upper abdomen, keeping your elbows tucked close to your body.
  3. Press the bar back up, focusing on driving through your triceps.
- Tips: Don't go too narrow with your grip, as it can strain your wrists. Focus on tricep activation rather than just pushing the weight.
Decline Dumbbell Triceps Extension
- Why it works: The decline angle places the long head in a unique stretched position, potentially increasing activation and range of motion.
- How to do it:
  1. Lie on a decline bench, holding a dumbbell in each hand.
  2. Extend your arms straight up over your chest.
  3. Lower the dumbbells towards your head by bending your elbows, keeping them tucked.
  4. Extend your arms back up, squeezing your triceps.
- Tips: Ensure your feet are securely hooked to the bench. Control the weight carefully.
Overhead Dumbbell Triceps Press (Seated/Standing)
- Why it works: Similar to the two-arm overhead extension, but often allows for heavier loads and greater stability with a neutral grip.
- How to do it:
  1. Sit or stand, holding a heavy dumbbell with both hands, one end pointing up.
  2. Press the dumbbell overhead, keeping elbows close.
  3. Lower the dumbbell behind your head by bending your elbows, getting a deep stretch.
  4. Extend back up, focusing on tricep contraction.
- Tips: Keep your core braced to protect your lower back, especially when standing.
Rope Pull-Down with Elbow Movement
- Why it works: This variation specifically targets the long head by incorporating its function of assisting shoulder extension.
- How to do it:
  1. Attach a rope to a high pulley.
  2. Grab the rope with a neutral grip, elbows tucked.
  3. Extend your elbows fully, pushing the rope down and slightly apart.
  4. At the very end of the movement, slightly move your elbow joint forward to back, bringing your arms slightly behind your body, feeling an extra squeeze in the long head.
  5. Slowly return to the starting position.
- Tips: This subtle movement is key. Don't turn it into a full shoulder extension, just a slight engagement to fully activate the long head.

Integrating Long Head Tricep Exercises into Your Routine

Now that you know the best long head tricep exercises, how do you incorporate them into your existing workout routine for optimal arm development? Activating all three tricep muscle heads through various targeted exercises is a great way to help you build a proportionate and muscular physique.

Frequency: For most individuals looking for muscle growth, training triceps 2-3 times per week is effective. Ensure adequate rest (48-72 hours) between sessions targeting the same muscle group.
Volume: Aim for 9-15 sets of tricep exercises per week, distributed across your training days. Within those sets, prioritize 3-5 sets for long head-specific movements.
Placement: You can place tricep exercises at the end of a push day (chest, shoulders, triceps) or as part of an arm day. Consider starting your tricep workout with a long head-focused exercise when your energy levels are highest to ensure maximum effort and activation.
Rep Range: For hypertrophy (muscle growth), a rep range of 8-15 repetitions per set is generally recommended. For strength, lower reps (4-6) with heavier weights can be beneficial, but ensure form is perfect.
Progression: To continue making gains, you must progressively overload your muscles. This means gradually increasing the weight, reps, sets, or decreasing rest times over time. Consistency in progression is key to long-term muscle growth.
Balanced Training: While focusing on the long head is important, don't neglect the medial and lateral heads. Include a variety of exercises that hit all three heads for comprehensive tricep development. For example, combine overhead extensions (long head) with pushdowns (lateral/medial) and dips (all heads).

Common Mistakes to Avoid When Training Your Long Head Tricep

Even with the right exercises, improper execution can hinder your progress and even lead to injury. Be mindful of these common pitfalls:

Ego Lifting: Using weights that are too heavy compromises form, reduces the effective range of motion, and shifts tension away from the target muscle. This is especially detrimental for the long head, which thrives on controlled, full-range movements.
Not Going Full Range of Motion: Shortening your reps means you're not fully stretching and contracting the long head. Always strive for a complete extension and a deep stretch at the bottom of each rep.
Ignoring Mind-Muscle Connection: Simply going through the motions won't yield optimal results. Actively think about squeezing your triceps, particularly the long head, throughout the movement. This conscious effort enhances muscle activation.
Flaring Elbows: During extension movements, letting your elbows flare out too wide can put unnecessary stress on your shoulder joints and reduce the isolation on the triceps. Keep your elbows relatively tucked in.
Over-relying on Only One Type of Exercise: While overhead movements are excellent for the long head, a varied approach incorporating different angles and equipment (dumbbells, cables, barbells) will ensure comprehensive development and prevent plateaus.
Not Warming Up Properly: Cold muscles are prone to injury. Always start with light cardio and dynamic stretches, followed by a few light sets of your first exercise to prepare your triceps and elbow joints.

Fueling Your Tricep Growth: Nutrition and Recovery

Your efforts in the gym are only half the battle. To truly build stronger, bigger arms, your body needs the right fuel and sufficient rest to repair and grow.

Protein Intake: Protein is the building block of muscle. Aim for 0.7-1 gram of protein per pound of body weight daily to support muscle repair and growth. Lean meats, poultry, fish, eggs, dairy, and plant-based proteins are excellent sources.
Calorie Surplus: To gain muscle mass, you generally need to consume more calories than you burn

Long Short Vector Art, Icons, and Graphics for Free Download

Short E Long E

Long vs. Lengthy: Usage, Differences, and Discussion | Merriam-Webster

Accelerate Your Potential