Long Head Triceps Exercises for Bigger, Stronger Arms

Want sleeve-stretching, ‘horseshoe’ triceps that truly pop? 

Then take note: you’re missing out on significant arm growth if you‘re not deliberately hitting the long head of your triceps.

Today, I’m pulling back the curtain on the exact exercises and proven techniques I use to help clients (and myself) precisely target and blow up their triceps long head.

It’s not just any exercise; it’s the best ones that put this important muscle under the most stress and start new growth.

In this guide, I’ll break down:

• How to train the long head
• The 7 most effective exercises
• Exactly how to perform each movement for optimal activation

Let’s get started!

How To Target The Long Head Tricep

It is impossible to fully isolate any one of the tricep muscle heads during an exercise. But it’s possible to focus on one or more of these muscle heads at the expense of the others.

Therefore, it is crucial to understand about the triceps brachii (Latin for “three-headed muscle of the arm”) has, as the name suggests, three distinct heads:

1. Lateral Head: On the outer side of your upper arm. It originates from the upper portion of the humerus bone and is responsible for shoulder extension.
2. Medial Head: Deeper, beneath the lateral and long heads, closer to the bone.
3. Long Head: Runs down the back of your upper arm, the largest of the three. The long head originates from the infraglenoid tubercle of the scapula (your shoulder blade). This is the only head of the triceps that crosses the shoulder joint. 

When your arm is raised overhead (shoulder flexion), the long head is put into a significant stretch because its origin (on the scapula) is pulled further away from its insertion (on the elbow).

Training a muscle from a stretched position can lead to greater muscle damage and potentially greater hypertrophy (growth). This is why overhead tricep exercises are king for long head development. Examples:

• Overhead Dumbbell Extensions (single or double arm)
• Overhead Cable Extensions (with rope or bar)
• Skullcrushers (Lying Triceps Extensions), especially when the bar is lowered further back behind the head, increasing shoulder flexion.

And other exercises that involve extending the arm behind the body also engage the long head due to its shoulder extension function. Examples:

• Triceps Kickbacks
• Dips
• Close-Grip Bench Press 

10 Best Long Head Triceps Exercises

Not only are these ten exercises tried and true, but they are also scientifically and practically proven to be the best long head growth exercises.

1. Overhead Dumbbell Triceps Extension

The dumbbell overhead tricep extension is a fantastic exercise that builds optimal muscle and strength in all three heads of the tricep muscle.

It’s highly effective, relatively simple to learn, and requires minimal equipment – just a dumbbell and maybe a bench.

However, the long head originates on the scapula (shoulder blade) and crosses the shoulder joint. When your arm is raised overhead, the long head is stretched and contracts forcefully during the extension.

Recent findings also suggest that doing these extensions in an overhead position leads to more pronounced tricep muscle growth.

How To Do It

1. Sit upright on a bench (with or without back support – back support can help maintain core stability).
2. Grasp the dumbbell with both hands, cupping the weight head with your palms and thumbs around the handle (or hands flat against the underside of the top weight plate).
3. Slowly lower the dumbbell behind your head, bending only at the elbows. Lower as far as you can comfortably without losing form.
4. Keep your elbows tucked in close to your head or ears throughout the movement. They should point mostly forward or slightly outward, not flare out wide to the sides.
5. Extend your arms back up while squeezing your triceps hard to get back to the starting position.

Tips

• Keep the head fairly neutral; don’t let the neck jut forward.
• The only joint that should be significantly moving is your elbow. Minimise swinging or movement at the shoulder.
• The chin should remain parallel to the floor, and the core should be braced.

2. One-Arm Overhead Dumbbell Tricep Extension

This exercise is excellent for building symmetry, control, and detail, especially when clients complain about one triceps lagging behind or feeling “less activated” in compound presses.

Training one side at a time can better engage the mind-muscle connection and fix any strength or size discrepancies.

 I usually do 10–12 reps on each side in a controlled manner to train my long head tricep effectively.

How To Do It

1. Sit on a bench with a backrest. For stability, your feet should be flat on the floor, shoulder-width apart.
2. Hold the dumbbell in one hand. Place your other hand on your hip or side for balance, or use it to gently support the elbow of your working arm if needed.
3. Press the dumbbell overhead until your arm is straight. Rotate your wrist so your palm is facing inwards (neutral grip). Your upper arm should be close to your head, pointing straight up or slightly angled back.
4. Keep your arm next to your head and lower the weight behind your head toward your left shoulder until your elbow is at a 90-degree angle.
5. Push the dumbbell back up to the starting position overhead.

Tips

• Actively think about squeezing your triceps. Don’t just move the weight; contract the muscle.
• The chin should remain parallel to the floor, and the core should be braced throughout the duration of the exercise.

3. Lying Barbell Triceps Extension

The lying barbell triceps extension (aka skull crushers) might be old school, but there’s a reason it’s stood the test of time. When done correctly, this exercise delivers insane triceps growth that few movements can match.

According to recent research, the overhead position significantly increases triceps brachii hypertrophy, particularly in the long head.

To be honest, I don’t do many skull crushers because they hurt my elbows.

How To Do It

1. Lie on a flat bench with your feet on the floor.
2. Hold a barbell at full arm extension over your chest.
3. Keeping your upper arms stationary, slowly lower your lower arms to bring the bar down to your forehead, then push it back up.
4. Do not lock your elbows out, and repeat for desired reps.

Tips

• Switch to an EZ bar if you have wrist or elbow discomfort with a straight bar. The angled grips are often much more joint-friendly.
• Don’t go too wide. A grip slightly narrower than shoulder-width is usually optimal for targeting the triceps.
• This is an isolation exercise. Use a weight you can perform with perfect form for your target rep range. Heavy weight is good, but only if controlled.

4. Dumbbell Lying Triceps Extension

Many people find dumbbells more comfortable on their wrists and elbows than a straight barbell. The ability to rotate your wrists slightly (usually to a neutral or semi-pronated grip) can alleviate joint stress.

Dumbbells can often allow for a slightly deeper stretch or different path of motion compared to a barbell, which can be beneficial for hitting the muscle fibers from varied angles.

It puts no pressure on the wrists, so they are an alternative for people with wrist strain or injury.

We want to allow the dumbbells to travel slightly further back behind the crown of your head, increasing the angle of shoulder flexion. This puts more stretch on the long head at the bottom of the movement

How To Do It

1. Lie flat on a bench with your feet planted firmly on the floor for stability.
2. Hold a dumbbell in each hand or one hand directly above your chest or slightly angled back towards your head, with your arms extended.
3. A neutral grip (palms facing each other) is often preferred for this variation as it feels more natural when lowering the dumbbells behind the head.
4. Just like with overhead extensions, strive to keep your elbows from flaring out excessively. A little flare is natural, but fight to keep them pointing mostly towards the ceiling or slightly inwards.
5. Slowly bend at your elbows, lowering the dumbbells. Instead of bringing the dumbbells straight to your forehead, allow them to travel in an arc back and down. This increases shoulder flexion and stretches the long head more effectively.
6. Powerfully extend your elbows to bring the dumbbells back up, focusing on squeezing your triceps hard.
7. Follow the same arc back up to the starting position (above your chest or slightly angled back).

Tips

• Keep upper arms should stay relatively still; the movement comes from the elbow joint.
• Consciously try to keep your elbows from splaying out. Think about keeping your upper arms relatively stable and perpendicular to the floor (or slightly angled back).
• Avoid aggressively locking out your elbows at the top to keep constant tension on the triceps.

5. Seated Overhead Barbell Tricep Extension

The overhead triceps extension is a relatively simple yet effective exercise for developing the triceps. It works all three heads of the muscle, especially targeting the long head of the triceps.

It can be performed with various equipment, including a dumbbell, barbell, Cable or resistance band.

The exercise can also be performed standing or seated. The most common way to perform this exercise is with a barbell while sitting.

I’ve been training clients for 10+ years, and I can confidently tell you this exercise transforms triceps development faster than almost anything else in your arsenal.

How To Do

1. Sit on the bench with your back straight and your feet flat on the floor.
2. Place the barbell behind your head, resting it on your shoulders. 
3. Your grip should be slightly wider than shoulder-width apart, with your palms facing forward.
4. Press your elbows straight up towards the ceiling.
5. Slowly lower the barbell behind your head until your elbows are bent at about 90 degrees.
6. Pause for a second, then press your arms back up to the starting position.
7. Repeat for 8-12 repetitions.

Tips

• Keep your body and upper arms still. Only your forearms should move.
• Using the EZ bar instead of a standard barbell can be easier.
• Don’t let the weight swing behind your head.

6. Close-Grip Bench Press

The close grip bench press is a variation of the bench press and an exercise used to build muscle and strength in the triceps.

It is a compound exercise that simultaneously works for multiple muscle groups. In addition to the triceps, it also works the chest, anterior deltoids, and serratus anterior.

A study has also shown that compared to the traditional bench press, this narrower grip shifts the emphasis more towards the triceps brachii and less on the pectoralis major and shoulder.

How To Do It

1. Lie flat on your back on the bench. Plant your feet firmly on the floor.
2. Reach up and grasp the barbell with a pronated (overhand) grip. Your hands should be closer together than your standard bench press grip.
3. Grip the bar width that is approximately shoulder-width apart, or slightly narrower – no more than one hand width inside shoulder width on each side. Avoid gripping too narrowly, as this can place excessive stress on your wrists and elbows.
4. Before unracking, retract your shoulder blades by squeezing them together and slightly depressing them (pulling them down towards your hips).
5. Take a deep breath, brace your core, and unrack the bar from the supports with your elbows locked. Slowly move the bar forward so it is positioned directly over your chest.
6. Lower the bar slowly and under control. Actively tuck your elbows towards your sides. They should track downwards at an angle of roughly 45 degrees relative to your torso.
7. Exhale forcefully as you press the bar back up towards the starting position.
8. Once you’ve completed your set, carefully return the bar to the rack.

Tips

• Keep your elbows at about a 45-degree angle relative to your torso. Avoid flaring the elbows out excessively or tucking them too close to your body.
• Do a full range of motion. Lower the barbell until it is close to your chest. Press it back up to full arm extension without locking out the elbows.

Know More: 7 Best Barbell Triceps Exercises For Mass and Strength

7. Parallel Bar Triceps Dip

Parallel bar triceps dip is one of the most effective bodyweight exercises. It primarily targets the triceps brachii muscles and your chest, shoulders, and core.

The difficulty of dips can be adjusted by changing your body position, adding weight, or using different variations. 

• For example, you can lean your torso forward to target your chest more.
• Keep your body upright for a more triceps-focused workout. 
• You can also add weight using a dip belt or backpack filled with weight.

How To Do

1. Grasp the dip bars with your arms extended and locked.
2. Keep your body as vertical as possible to keep the emphasis on the triceps and away from the chest.
3. Keep your elbows as close to your sides as possible as you bend them to lower your body down until your upper arms are about parallel to the floor.
4.  Press your hands forcefully into the bars to extend your arms and raise your body back up.
5. Repeat for the recommended number of repetitions.

Tips

• Do not lock out your elbows at the top of the movement.
• To focus effort on the triceps, keep your body upright and elbows tucked in.

8. Dumbbell Kickback

Kickback engages all three; the specific position (bent-over, arm held back) emphasises the long head more, especially at the movement’s top. The lateral and medial heads are still working.

It is an isolation exercise, which means that, unlike other exercises such as the push-up or bench press, the tricep kickback targets explicitly the triceps muscle.

How To Do It

1. Place your right knee and palm on a flat bench so that your torso is parallel to the floor.
2. Hold a dumbbell in your left hand. Put your left foot flat on the floor and press your left arm tight against your side. Your upper arms should be straight out from your body.
3. Bring the dumbbell up until your upper arm is parallel to the floor. Your upper arm should be relatively fixed here, only the lower arm move.
4. Flex the triceps hard for a second, then return to the starting position.
5. Complete all reps on the left arm and then repeat on the right arm.

Tips

• Use a weight that allows you to fully straighten your arm and hold a squeeze for a second. Don’t just go through the motion; focus on the muscle contraction at the top.
• Keep your body as still as possible; move only your forearms.  

9. Cable overhead tricep Extension

The overhead rope tricep extension is a variation of the rope tricep extension and an exercise used to build the triceps muscles.

However, unlike with the bench press, the overhead triceps extension is an isolation move that directly targets your triceps. This means that your triceps — particularly the long head of your triceps — do most of the work.

How To Do

1. Attach a rope to the bottom pulley of the cable machine and face away from the pulley.
2. Hold the rope with both hands with palms facing each other (neutral grip), and extend your arms until your hands are directly above your head.
3. Your elbows should be close to your head, and the arms should be perpendicular to the floor, with the knuckles pointing to the ceiling.
4. Slowly lower the rope behind your head as you hold the upper arms stationary.
5. Inhale as you perform this movement, and pause when your triceps are fully stretched.
6. Slowly return to the starting position and repeat the desired number of sets and reps.

Tips

• Never load up to where you cannot maintain a stable body position.
• This is an isolation exercise that does not require maximum loads.
• Keep your arms close to your head for maximum triceps engagement.
• Perform the exercise using a slow and controlled movement from start to finish.

Know More: 15 Best Triceps Cable Exercises for Building Bigger Arms

10. Cable High Pulley Overhead Extension

Overhead tricep extension variations are especially good at targeting the long head of the triceps.

It is also a versatile exercise that can be modified to target different areas of the triceps. Also, the overhead cable extension is a low-impact exercise, so it’s a good choice for people with joint pain.

How To Do

1. Attach a rope to a cable stack as high as possible and assume a standing position.
2. Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing), and lean forward by hinging at the hips.
3. Initiate the movement by extending the elbows and flexing the triceps.
4. Pull the rope downward until the elbows are almost locked out.
5. Then, slowly lower under control and back to the starting position.
6. Repeat 8-12 repetitions.

Tips

• Don’t allow the rope to pull you backward or cause you to overach throughout your lumbar spine.
• You may need to tuck your chin slightly to allow the rope to travel overhead and not graze the back of your head.

Beginner Tricep Long Head Workout Routine Plan

Plan 2

Note: Remember to adjust weight, reps, and sets according to your fitness level.

Takeaways

This is an important thing to keep in mind the next time you work on your triceps.

1. Long head development is the important for impressive tricep.
2. The mechanical tension and stretch that are generated by overhead and lying extensions are more effective in stimulating the long head.
3. Frequency matters. Hit these exercises 2x weekly with proper recovery between sessions.
4. Progressive overload isn’t optional—track your numbers and beat them systematically.

Please let me know in the comments if you have any questions that I can help you with.

References:

1. American Council on Exercise: ACE Study Identifies Best Triceps Exercises (source)
2. Maeo, Sumiaki & Wu, Yuhang & Huang, Meng & Sakurai, Hikaru & Kusagawa, Yuki & Sugiyama, Takashi & Kanehisa, Hiroaki & Isaka, Tadao. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science. 1-26. 10.1080/17461391.2022.2100279.
3. Alves D, Matta T, Oliveira L. Effect of shoulder position on triceps brachii heads activity in dumbbell elbow extension exercises. J Sports Med Phys Fitness. 2018 Sep;58(9):1247-1252. doi: 10.23736/S0022-4707.17.06849-9.
4. Kassiano, W., Nunes, J. P., Costa, B., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2022). Does varying resistance exercises promote superior muscle hypertrophy and strength gains? A systematic review. Journal of Strength and Conditioning Research, 36, 1753–1762. 
5. Kholinne E, Zulkarnain RF, Sun YC, Lim S, Chun JM, Jeon IH. The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthop Traumatol Turc. 2018 May;52(3):201-205. doi: 10.1016/j.aott.2018.02.005. Epub 2018 Mar 2. PMID: 29503079; PMCID: PMC6136322.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.