Unleash Power & Size: Essential Tricep Long Head Exercises Guide

Mitchel Kulas 09 Jul 2025

Are you looking to maximize your tricep workouts but struggle to effectively target each muscle head, especially the elusive long head? You're not alone. Many lifters overlook the specific needs of this crucial muscle, yet long head tricep exercises are most important for arm strength and aesthetics as your long heads are the biggest part of your triceps. This detailed guide will focus on some highly effective exercises that specifically aim at these areas for a more comprehensive workout routine, helping you sculpt massive, powerful arms.

The triceps brachii muscle, often simply called the triceps, is a three-headed muscle that runs along the back of your upper arm, from the shoulder blade to the elbow. While all three heads – the long head, medial head, and lateral head – contribute to elbow extension, the long head plays a unique and critical role. It's not just about pushing; it's about the overall size, shape, and functional strength of your arms. By understanding its anatomy and function, and implementing the right exercises, you can unlock unparalleled arm development. Get ready to give your triceps the attention they deserve!

Understanding the Tricep Long Head: Anatomy and Function
Why Target the Long Head? The Key to Thicker, Fuller Arms
Overhead Exercises: Maximizing Long Head Stretch
Lying Extensions: Classic Builders for Mass
- 4. Lying Triceps Extension (Skullcrushers)
- 5. Incline Dumbbell Triceps Extension
Kickbacks: Precision and Peak Contraction
- 6. Dumbbell Triceps Kickback
- 7. Incline Dumbbell Kickbacks
Pushdowns and Other Variations for Comprehensive Development
Optimizing Your Tricep Long Head Exercises for Growth
Sample Tricep Long Head Workout Routine
Conclusion: Unlock Your Tricep Potential

Understanding the Tricep Long Head: Anatomy and Function

The triceps brachii muscle, as its name suggests ("tri" meaning three, "ceps" meaning heads), is composed of three distinct heads: the lateral, medial, and long heads. While all three converge into a common tendon that attaches to the ulna (a bone in your forearm) at the elbow, their origins differ significantly, which dictates how they are best trained. Your long tricep head is uniquely positioned. Unlike its lateral and medial counterparts, which originate directly from the humerus (upper arm bone), the long head originates from the infraglenoid tubercle of the scapula (shoulder blade). This means it crosses not only the elbow joint but also the shoulder joint. This anatomical distinction is crucial: because it crosses the shoulder joint, the long head assists in shoulder extension and adduction (moving the arm backward and towards the body), in addition to its primary role of elbow extension. This dual-joint function means that the long head is the sneakiest head of your triceps; it only grows effectively from exercises that place it in a stretched position, often when your arm is overhead or extended behind your body. Understanding this anatomical nuance is the first step to truly effective tricep long head exercises.

Why Target the Long Head? The Key to Thicker, Fuller Arms

If you're serious about developing impressive arms, focusing on the long head of the triceps is non-negotiable. It is the largest and most functional head of the triceps, making up a significant portion of the triceps mass. When fully developed, the long head contributes immensely to the overall size, thickness, and "horseshoe" appearance of your upper arm. Without adequate attention to this head, your triceps will lack fullness, regardless of how strong your other two heads become. Beyond aesthetics, the long head plays a vital role in arm strength and stability. As the largest and most powerful part of your arms, it contributes significantly to pushing movements, whether it's a bench press, an overhead press, or simply pushing a heavy door. Neglecting it can lead to imbalances and limit your potential in compound lifts. Therefore, learning how to target the long head of the triceps is paramount for anyone looking to build thicker, fuller arms and enhance their overall upper body strength. The right tricep long head exercises are your secret weapon for optimal arm development.

Overhead Exercises: Maximizing Long Head Stretch

Overhead movements are arguably the most effective category of tricep long head exercises. When your arms are raised overhead, the long head of the triceps is placed under a significant stretch, which is a powerful stimulus for muscle growth. This unique position maximizes the long head's involvement due to its origin at the shoulder blade. By incorporating these exercises, you can truly isolate and develop this crucial muscle head.

1. Overhead Dumbbell Extension (Two-Handed)

This classic exercise is a staple for targeting the long head. Holding a single dumbbell with both hands, extend it overhead, then slowly lower it behind your head by bending your elbows. * **How to do it:** Sit on a bench with back support. Hold one dumbbell with both hands, cupping the top head of the dumbbell with your palms facing up. Extend the dumbbell straight overhead. Keeping your elbows close to your head and pointing forward, slowly lower the dumbbell behind your head by flexing your elbows. Feel the stretch in your triceps. Extend your arms back to the starting position, squeezing the triceps at the top. * **Why it works:** The overhead position puts the long head in a maximally stretched state, promoting greater muscle activation and hypertrophy. This exercise allows for a deep range of motion. * **When to use it:** Excellent as a primary long head exercise early in your triceps workout. Focus on controlled movements and a full stretch.

2. Single-Arm Overhead Dumbbell Extension

A unilateral variation that helps address strength imbalances and allows for a more focused mind-muscle connection. * **How to do it:** Sit or stand, holding one dumbbell in one hand. Extend the dumbbell straight overhead. Slowly lower the dumbbell behind your head by bending your elbow, keeping it pointed forward. Extend back up, focusing on squeezing the tricep. * **Why it works:** By working one arm at a time, you can identify and correct imbalances. It also allows for a slightly different angle of stretch and can be easier on the shoulders for some individuals. * **When to use it:** Ideal for pre-exhaustion, as a finisher, or to address specific arm imbalances.

3. Cable Overhead Triceps Extension

Using a cable machine provides constant tension throughout the entire range of motion, which is beneficial for muscle growth. * **How to do it:** Attach a rope attachment to a low pulley. Face away from the machine, grab the rope with both hands, and extend your arms overhead. Take a step or two forward to create tension. Keeping your elbows fixed and pointing forward, extend your arms straight up, squeezing your triceps. Slowly return to the starting position, allowing a deep stretch. * **Why it works:** The constant tension from the cable machine ensures that the triceps, especially the long head, are under load even at the bottom of the movement, maximizing time under tension. * **When to use it:** Great for both warm-ups and as a primary exercise. The smooth resistance helps maintain proper form and focus on the stretch.

Lying Extensions: Classic Builders for Mass

Lying triceps extensions, often referred to as "Skullcrushers," are another cornerstone of tricep long head exercises. While not as extreme in terms of stretch as overhead movements, the lying position still places the long head in a favorable position for activation and growth, especially when performed with proper form and a full range of motion.

4. Lying Triceps Extension (Skullcrushers)

A highly effective exercise for building triceps mass, particularly the long head. * **How to do it:** Lie on a flat or slightly incline bench, holding an EZ-bar or dumbbells with an overhand grip, arms extended straight up towards the ceiling. Keeping your upper arms stationary and elbows pointing forward, slowly lower the weight towards your forehead (or slightly behind it, depending on comfort and range of motion). Extend your arms back to the starting position, focusing on the triceps contraction. * **Why it works:** This exercise effectively targets all three tricep heads, but the long head is heavily engaged due to the arm position relative to the body. It allows for heavy loads, stimulating significant growth. * **When to use it:** A foundational exercise for triceps mass. Perform it early in your workout when you're strongest.

5. Incline Dumbbell Triceps Extension

Performing lying extensions on an incline bench can further emphasize the long head by increasing the stretch at the bottom of the movement. * **How to do it:** Set an adjustable bench to a slight incline (around 30-45 degrees). Lie back with a dumbbell in each hand, arms extended straight up. Similar to the flat version, keep your upper arms stationary and lower the dumbbells towards your shoulders or slightly behind your head. Extend back up. * **Why it works:** The incline angle puts the long head under a slightly greater stretch compared to a flat bench, enhancing its activation. It also reduces shoulder strain for some individuals. * **When to use it:** An excellent variation to add diversity and target the long head from a different angle. Can be used interchangeably with flat skullcrushers.

Kickbacks: Precision and Peak Contraction

While often associated with isolation and shaping, triceps kickbacks, especially incline dumbbell kickbacks, can be effective tricep long head exercises. The key is to understand the mechanics: by extending the arm behind the body, you engage the long head's function in shoulder extension, which can lead to a strong peak contraction.

6. Dumbbell Triceps Kickback

A classic isolation exercise that, when performed correctly, can provide a great squeeze for the long head. * **How to do it:** Lean forward from your hips, keeping your back straight and parallel to the floor (you can support yourself with one hand on a bench). Hold a dumbbell in your other hand, with your upper arm tucked close to your side and parallel to the floor, elbow bent at 90 degrees. Keeping your upper arm stationary, extend your forearm straight back until your arm is fully extended. Squeeze your tricep at the top. Slowly return to the starting position. * **Why it works:** This exercise emphasizes the contraction phase of the triceps. The position of the upper arm, extended behind the body, helps engage the long head. * **When to use it:** Best used as a finishing exercise to achieve a strong peak contraction and pump in the triceps. Focus on strict form and a controlled squeeze.

7. Incline Dumbbell Kickbacks

This variation enhances the long head engagement by putting it in a more stretched position at the start of the movement. * **How to do it:** Set an adjustable bench to an incline (around 30-45 degrees). Lie chest down on the bench, holding a dumbbell in each hand. Let your arms hang straight down. Keeping your upper arms relatively still, extend your forearms back and up, squeezing your triceps at the top. * **Why it works:** The incline position places the long head under a pre-stretch, similar to overhead extensions, making it more active throughout the movement compared to standard kickbacks. * **When to use it:** An excellent choice for a controlled, isolated movement to target the long head with less emphasis on heavy weight and more on muscle activation and squeeze.

Pushdowns and Other Variations for Comprehensive Development

While pushdowns primarily target the lateral and medial heads, certain variations can still engage the long head, especially when performed with specific angles or grips. Incorporating a variety of tricep long head exercises ensures comprehensive development.

8. Rope Cable Pushdown (with Overhead Focus)

While traditionally a lateral/medial head exercise, using a rope attachment and allowing your hands to separate can increase long head activation. * **How to do it:** Attach a rope attachment to a high pulley. Grab the rope with an overhand grip, palms facing each other. Stand facing the machine, elbows tucked close to your sides. Push the rope down, extending your arms fully and separating the ends of the rope at the bottom to get a full squeeze. To emphasize the long head, try taking a step back and leaning slightly forward, allowing your elbows to drift slightly higher at the top of the movement, mimicking a slight overhead stretch. * **Why it works:** The rope allows for external rotation of the wrists at the bottom, which can lead to a stronger contraction. The slight lean and elbow position can create a subtle stretch for the long head. * **When to use it:** A versatile exercise for warm-ups, high-rep sets, or as a finisher. Focus on squeezing and controlled movement.

9. Close-Grip Bench Press

A compound exercise that heavily involves all three tricep heads, including the long head, while also building overall pressing strength. * **How to do it:** Lie on a flat bench with a barbell, gripping it with your hands shoulder-width apart or slightly narrower. Lower the bar to your lower chest, keeping your elbows tucked close to your body. Press the bar back up to the starting position, focusing on pushing with your triceps. * **Why it works:** This compound movement allows you to lift heavy weights, which is crucial for muscle hypertrophy. The close grip and tucked elbows shift more of the emphasis from the chest to the triceps, and the long head is a primary mover in this strong pushing pattern. * **When to use it:** An excellent mass builder. Perform it early in your workout, perhaps after a general warm-up, to leverage your strength.

10. Decline Triceps Extension

Similar to the lying triceps extension, but performed on a decline bench, which can offer a unique angle of attack for the triceps. * **How to do it:** Lie on a decline bench, holding an EZ-bar or dumbbells with an overhand grip, arms extended straight up. Keeping your upper arms stationary, lower the weight towards your forehead. Extend your arms back up, squeezing the triceps. * **Why it works:** The decline angle can provide a different stretch and contraction profile for the triceps compared to flat or incline variations. Some individuals find it puts less strain on the elbows or shoulders. * **When to use it:** A good variation to incorporate for variety and to hit the triceps from a slightly different angle.

Optimizing Your Tricep Long Head Exercises for Growth

To truly maximize the growth of your tricep long head, it's not just about *what* exercises you do, but *how* you do them. Find out the best arm angles, hand positions, ranges of motion, and loads for optimal growth. * **Focus on Stretch:** As the long head crosses the shoulder joint, it responds exceptionally well to exercises that put it in a stretched position. Prioritize movements where your arm is overhead (like overhead extensions) or extended behind your body (like incline kickbacks). This deep stretch is a powerful stimulus for hypertrophy. * **Full Range of Motion (ROM):** Always aim for a complete range of motion. For triceps, this means fully extending your arm at the top of the movement and allowing a deep, controlled stretch at the bottom. Partial reps limit the muscle's potential for growth. * **Mind-Muscle Connection:** Actively think about squeezing your triceps, particularly the long head, during each repetition. This conscious effort helps recruit more muscle fibers and improves the effectiveness of the exercise. * **Tempo and Control:** Avoid simply "throwing" the weight. Use a controlled tempo, especially during the eccentric (lowering) phase of the movement. A 2-3 second eccentric lowering followed by a powerful, yet controlled, concentric (lifting) phase is ideal. * **Vary Angles and Equipment:** Incorporate a mix of dumbbells, barbells, and cables. Each offers a slightly different resistance curve and angle of attack, ensuring comprehensive development. * **Progressive Overload:** To continually stimulate growth, you must progressively challenge your muscles. This can mean increasing the weight, reps, sets, or decreasing rest times over time. * **Proper Form Over Weight:** Never sacrifice proper form for heavier weight. Incorrect form not only reduces the effectiveness of the exercise on the target muscle but also significantly increases the risk of injury. * **Listen to Your Body:** Pay attention to how your triceps feel. If an exercise causes pain, stop and re-evaluate your form or choose an alternative. * **Workout Tips:** Integrate these tricep long head exercises into your routine 1-2 times per week. Aim for 3-4 sets of 8-15 repetitions for most exercises, adjusting based on your goals and the specific exercise. For compound movements like close-grip bench press, you might go slightly heavier with lower reps (e.g., 6-10).

Sample Tricep Long Head Workout Routine

Here’s a sample routine incorporating some of the best tricep long head exercises to help you build massive arms. Remember to adjust sets and reps based on your individual strength and recovery. 1. **Warm-up:** 5-10 minutes of light cardio and dynamic stretches, followed by 1-2 light sets of Rope Cable Pushdowns. 2. **Close-Grip Bench Press:** 3-4 sets of 6-10 repetitions. (Focus on heavy, controlled reps for overall tricep mass, including the long head.) 3. **Overhead Dumbbell Extension (Two-Handed):** 3 sets of 10-12 repetitions. (Prioritize deep stretch and controlled movement.) 4. **Lying Triceps Extension (Skullcrushers) (EZ-Bar or Dumbbells):** 3 sets of 10-15 repetitions. (Maintain strict form, focus on the stretch and squeeze.) 5. **Cable Overhead Triceps Extension (Rope):** 3 sets of 12-15 repetitions. (Emphasize constant tension and peak contraction.) 6. **Incline Dumbbell Kickbacks:** 2-3 sets of 15-20 repetitions. (Focus on a strong squeeze at the top and full extension.) Remember to rest 60-90 seconds between sets. This routine provides a balanced approach, hitting the long head with both heavy compound movements and targeted isolation exercises from various angles and positions.

Conclusion: Unlock Your Tricep Potential

Developing powerful, aesthetically pleasing arms requires a strategic approach, and understanding how to effectively target the tricep long head is the cornerstone of that strategy. We've explored why the long head is so crucial for both strength and the visual fullness of your arms, delving into its unique anatomy that demands specific exercise selection. From the deep stretch of overhead extensions to the precise contraction of kickbacks, and the raw power of close-grip presses, we've shown you a comprehensive array of the best tricep long head exercises. By incorporating these techniques, focusing on proper form, and applying principles of progressive overload, you are well on your way to building the largest of the three tricep heads for thicker, fuller arms. Don't let your triceps be an afterthought; give the long head the attention it deserves, and watch your arm development skyrocket. What are your favorite long head triceps exercises? Do you have any tips or tricks that have worked wonders for your arm development? Share your insights in the comments below! Your experience could be exactly what another lifter needs to unlock their own tricep potential. And if you found this guide helpful, be sure to share it with your training partners and explore our other articles for more expert fitness advice.

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