Long Head Triceps Exercises for Bigger, Stronger Arms

Want to build massive horseshoe triceps and maximize strength gains? Targeting the long head of the triceps brachii is key.

The long head is the largest of the tricep heads and lies underneath the lateral and medial heads.

Building up the long head of the triceps is an important step in the process of packing size onto your triceps and maximizing the development of your upper arms.

A wide range of long-head triceps exercises help you increase the size of your arms and strengthen your bench press, overhead press, dips, and other pressing movements.

In this article, we’ll cover:

• How to target them,
• Best long-head tricep exercises.
• Expert tips and techniques to maximize gain
• How it contributes to greater performance,

These insights will allow you to target hypertrophy for building impressive horseshoe tricep peaks.

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 which exercise types recruit which muscle heads.

If you want to emphasize the long head tricep during a workout, the main techniques can help you achieve that:

• Bring the arms overhead.
• Keep the arms in front of the body.

Therefore, exercises that are done overhead, such as overhead extensions (with dumbbells, barbells, or cables), best stress the long head of the triceps.

Exercises that place the arms in front of the body, such as lying triceps extensions (with barbells, dumbbells, or cables), also hit them.

This happens because the long head of the triceps attaches to the scapula (shoulder blade). It is more strongly contracted during exercises when you keep the arm overhead and in front of You.

14 Best Long Head Triceps Exercises

The best exercises to build muscle mass and strength on the long head will be divided into compound exercises for maximum strength and isolated exercises for maximum development.

Just like with a workout session, we’ll start with big compound exercises that will allow you to add a significant load for maximum strength.

Then, we’ll do isolation exercises to finish a session with good volume for maximum growth. 

1. Diamond Push-Ups

If you’re looking for a compound long-head tricep exercise than, diamond Push-ups are a great staple exercise to get you started.

It is one of the more challenging variations of the push-up because of the narrower base of support.

This includes increased triceps and chest activity, improved core strength and stability, and enhanced shoulder strength.

How To Do

1. Get on the floor with your hands together under your chest.
2. Position your index fingers and thumbs so they’re touching, forming a diamond shape.
3. Now, extend your arms to elevate your body and form a straight line from your head to your feet.
4. Lower your chest towards your hands, ensuring you don’t flare your elbows to the sides and keep your back flat.
5. Stop just before your chest touches the floor,
6. Then, push back up to the starting position.

Tips

• Keep your body straight and rigid.
• Avoid letting the elbows flare out or point out to the side.
• To make the diamond push-up easier, do it on your knees.

2. Kneeling bodyweight triceps extension

Kneeling bodyweight triceps extension is one of the best triceps exercises to work your triceps brachii without using dumbbells, barbells, or weight machines.

It’s an ideal beginner’s exercise for those with limited upper body strength, and it can be used to build muscle and strength progressively.

How To Do

1. Get on all fours with your hands together under your chest
2. Lower your elbows to the floor, shoulder-width apart.
3. Lean forward so that your elbows support your body weight.
4. Exhale as you push your body off the floor by extending your elbows.
5. Inhale as you lower your elbows to the starting position by flexing your elbows.
6. Repeat the 8–12 repetitions.

Tips

• Keep your elbows tucked into your body. Do not flare them out.
• If you feel pain in your wrists, please stop the exercise.

Read More: 15 Bodyweight Triceps Exercises: Beginner to Advanced

3. One-Arm Overhead Dumbbell Triceps Extension

The One-arm dumbbell overhead triceps extension is a single-joint exercise that targets the triceps while increasing stability throughout the core and the shoulder regions.

It is also worth doing the exercise with one arm at a time. This focuses on perfect form in that one arm and allows for a greater range of motion.

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

How To Do

1. Stand shoulder-width apart and lift a dumbbell overhead with your right hand.
2. Hold it straight overhead with an overhand grip (palm facing forward).
3. Keeping your upper arm right beside your head, lower the dumbbell behind your head and toward your left shoulder until your elbow forms a 90-degree angle.
4. Then, lift it back to full arm extension.
5. Repeat for as many reps and sets as desired.

Tips

• Weight should move in a controlled manner.
• The chin should remain parallel to the floor, and the core should be braced throughout the duration of the exercise.
• Keep your upper arms as still as possible, allowing your forearms to drive the movement

4. Overhead Barbell Triceps 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.

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.

5. 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 and chest.

It is a superior movement when talking about exercises that will pack mass onto your triceps as well as the chest.

How To Do

1. Lie flat on a bench-press bench with your feet flat on the floor.
2. With your hands shoulder-width apart, grasp the barbell with an overhand grip.
3. Unrack the bar and lower it to your lower chest. Keep your elbows as close to your sides as you can.
4. At the bottom of the movement, your elbows should be lower than your shoulders.
5. Press the bar back up to the starting position.

Tips

• Using anything closer than a shoulder-width grip increases triceps involvement but can increase stress on the wrists.
• Perform the exercise using a slow and controlled movement.

6. Dumbbell Kick Back

You can add plenty of single-arm exercises to correct potential imbalances when doing a long head of tricep workout.

The dumbbell kickback is a versatile and effective exercise that targets the triceps muscles.

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

How To Do

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 the left hand, and keeping the left foot flat on the floor.
3. Press your left arm tight against your side with the upper arms parallel to the floor.
4. Extend at the elbow until your arm is straight back and fully extended.
5. Flex the triceps hard for a second, then return to the starting position.
6. Complete all reps on the left arm and then repeat on the right arm.

Tips

• Keep your body as still as possible; move only your forearms.  
• Keep control of the weight as you slowly lower down the dumbbells back to the starting position.

Know More: 10 Best Triceps Workout with Dumbbells for mass & Strength

7. Two Arm Overhead Dumbbell Triceps Extensions

The seated dumbbell overhead tricep extension is a fantastic movement that builds optimal muscle and strength in all three heads of the tricep muscle. It is particularly useful in targeting the long head of the triceps muscle.

Having a larger and denser long head will give you the overall appearance of a larger tricep.

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

How To Do

1. Hold one side of the dumbbell with both hands while seated on the bench.
2. Keeping your upper arms beside your head, raise the dumbbell above your head such that the arms are fully extended and the weight of the dumbbell sits in the palms.
3. The upper arms should remain stationary and the movement should come from the forearms.
4. You should feel a large stretch through the triceps.
5. When the elbows have reached their maximum range of motion, push up through the triceps and extend the arms back to the starting position.
6. Repeat for as many reps and sets as desired.

Tips

• Keep the head fairly neutral; don’t let the neck jut forward, which may pressure the cervical spine excessively.
• Weight should move in a controlled manner.
• The chin should remain parallel to the floor and the core braced.

8. Rope Triceps Extension

The rope tricep extension is another great exercise for your long-head tricep workout.

This exercise is used to build the muscles of the triceps. Well-built triceps also have many positive carryovers into your pressing movements, such as bench press variations and shoulder press variations.

How To Do

1. Keep feet shoulder-width apart, and face a high pulley machine enabled with a rope attachment.
2. Grasp the ends of the rope so that your palms face inward and your elbows are by your waist.
3. Keeping your body stationary, exhale as you lower the rope by completely extending your arms until they are straight down by your sides.
4. Hold the rope briefly and then return it to the starting position.

Tip

• Use only your forearms as you raise and lower the rope.
• Standing upright with the spine straight is the standard position.
• Contract your triceps as you lower the rope.

9. Lying Triceps Extension

The lying tricep extension (AKA skull crusher) is one of the best tricep-building exercises. This exercise is another great option that will help you target the long head of the tricep and grow your arms.

This isolation exercise builds the triceps muscle group in the upper arm.

• A wide grip emphasizes the inner tricep (long head),
• Whereas a narrow grip targets the outer tricep (lateral head).

How To Do

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

• Keep the movement in your shoulders to a minimum. Most of the movement should be in your elbows.
• This exercise should be done slowly and carefully under good control.

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

10. 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.

11. Cable overhead triceps 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

12. Incline Cable Triceps Extension

One of the best exercises for drawing and pumping the long head of the triceps is the Incline cable triceps extension.

Triceps extensions can be beneficial for fixing imbalances in the triceps or rehabilitating from injury.

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

How To Do

1. Attach the rope handle to the lower block, grasp it with your hands, and sit on the bench with your back.
2. Bend your hands in the elbows so that the ends of the handle are located behind your head.
3. Slowly straighten your arms, keeping your elbows in a fixed position.
4. At the final point, prolonging the peak contraction withstood a short pause.
5. Return to the starting position.

Tips

• Concentrate on keeping your elbows stable.
• Do not allow your elbows to flare out to the sides.
• Slowly lower the weights and do not use momentum.

13. 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.

14. Resistance Band Tricep Extensions

Finally, if you’re looking for one more long-head triceps workout that you can do at home, then resistance Band Tricep Extensions are for you.

Tricep extensions with the resistance band help isolate the tricep muscle and avoid cheating with different body areas.

How To Do

1. Secure the band with an object, or place one foot in the middle of the band to secure it to the floor.
2. Hold both handles, and bring your hands behind your head.
3. Your elbows should be pointing forward on either side of your head. Keeping your elbows as close to your head as possible, extend your arms to raise your hands, stopping just before your elbows lock out.
4. Shorten the length of the band between your foot and hand if there’s not enough resistance. Bring back down and repeat.

Tips

• Keep your upper arms still, allowing your forearms to drive the movement.
• The chin should remain parallel to the floor and the core should brace during the exercise.

Tips To Build Long Head Tricep

Here are some tips and techniques to specifically target and build up your long head triceps.

1. Focus on Overhead Movements

Exercises that involve overhead movements effectively target the long head of the triceps because they place it in a stretched position.

Examples include Overhead Tricep Extensions (with a dumbbell, barbell, or cable), Skull Crushers, and Cable Overhead Tricep Extensions.

2. Use a full range of motion

It is important to perform exercises through a full range of motion to engage the long head fully.

This means the elbow should be fully extended at the movement’s top and flexed at the bottom.

3. Focus On Exercises That Involve Shoulder Extension

Exercises that involve shoulder extension, such as the close-grip bench press or dips, are particularly effective for targeting the long head of the tricep.

3. Use proper form

Maintaining proper form during exercises is crucial for targeting specific muscle groups.

Make sure to keep the shoulders back and down and the elbows tucked in close to the body to maximize activation of the long head.

4. Focus on Overhead Movements

Exercises that involve overhead movements effectively target the long head of the triceps because they place it in a stretched position.

Examples include Overhead Tricep Extensions (with a dumbbell, barbell, or cable), Skull Crushers, and Cable Overhead Tricep Extensions.

5. Incorporate single-arm exercises

Single-arm exercises, such as the single-arm overhead extension or single-arm dip, can also effectively target the long head by emphasizing one muscle side.

6. Progressive overload

Gradually increasing the resistance, weight, or reps of the exercise over time can help to continue challenging the muscle and promote growth.

To increase workout intensity, consider supersetting tricep exercises.

7. Avoid overtraining

While it is important to target the long head, it’s also important to avoid overtraining the tricep muscle as a whole.

Be sure to incorporate rest days and to vary your workout routine to give your muscles adequate time to recover.

How To Incorporate These Exercises Into a Workout Routine

It’s important to think about your goals and balance the exercises with other muscle groups when adding exercises for the long head of the tricep to a workout routine.

Here are a few tips on how to incorporate these exercises into a workout routine:

1. Select Compound Exercises

Start with compound exercises such as close-grip bench presses, dips, and push-ups when energy levels are high at the beginning of a workout.

These exercises will allow you to use heavier weights and work multiple muscle groups simultaneously.

2. Select Isolation Exercises

Incorporate isolation exercises such as overhead extensions, skull crushers, and kickbacks later in the workout when energy levels are lower.

These exercises will allow you to focus specifically on the long head of the tricep.

3. Order of Exercises

Perform long head-focused exercises after compound movements like bench presses or shoulder presses. This ensures your triceps aren’t fatigued when you need them for heavier lifts.

4. Add Variety

Incorporating various exercises and rep ranges can help keep the workout challenging and prevent plateaus.

Mixing in different exercises and rep ranges will help hit the muscle from different angles and promote muscle growth.

• Do 3-4 sets of each exercise.
• Repetitions can vary based on your goals: 6-8 reps for strength, 8-12 for hypertrophy (muscle growth), and 12-15 for endurance.

5. Balance with other muscle groups

Be sure to balance exercises for the long head of the tricep with exercises for other muscle groups.

A good balance of exercises for the chest, back, shoulders, and legs will help to ensure overall upper body strength and symmetry.

6. Tricep Long Head Workout Routine Plan

An example program targeting the long head of the tricep muscle could look like this:

Monday:

Thursday:

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

Also, make sure to rest at least 48 hours between tricep workout sessions and include rest days to allow muscles to recover.

This workout program is designed to target the long head of the tricep muscle with a mix of compound and isolation exercises.

Remember to listen to your body and adjust the program accordingly.

Know About Triceps Muscles

The tricep muscle, also known as the triceps brachii, is a large muscle located in the back of the upper arm.

It comprises three heads: the lateral head, the medial head, and the long head.

It begins just below the shoulder blade socket and at two distinct areas of the humerus.

Lateral Head

The lateral head of the triceps originates from the upper portion of the humerus bone and is responsible for shoulder extension.

This is the horseshoe shape that shows on the upper part of the back of your arm.

Medial Head

The medial head of the triceps is in the middle of the tricep muscle, originating from the lower portion of the humerus bone.

It is responsible for elbow extension.

Long Head

The largest part of your triceps is the long head, which runs down the back of your arm. 

The long head differs from the medial and lateral heads as it crosses the shoulder joint.

It is responsible for both shoulder and elbow extension.

The long head also helps to stabilize the shoulder joint during movement.

All three heads of the tricep muscle come together and are inserted into the olecranon process of the ulna bone (forearm bone), creating the tricep muscle mass.

When the tricep muscle contracts, it extends the elbow, allowing us to straighten our arm.

FAQs

Train Your Triceps Twice Per Week

Training your triceps twice-weekly can provide a nice stimulus for greater growth. This muscle group recovers fairly quickly, so 2-3 days between workouts is all you need.

What tricep exercise hits all 3 heads?

Diamond push-ups are a great way to hit all three heads simultaneously, as are close-grip bench presses, kickbacks, and tricep pushdowns.

Do kickbacks work the long head?

Tricep kickbacks are an isolation exercise that works the tricep muscle, including all three heads of the tricep muscle (lateral, medial, and long head).

Overall, Kickbacks can be an effective exercise for overall tricep development, but for specifically targeting the long head, other exercises such as close-grip benchpressess, dips, and overhead extensions may be more effective.

Do tricep dips work long head?

Tricep dips can be an effective exercise for targeting the long head of the tricep muscle.

The movement of the exercise, which involves shoulder extension, places a lot of emphasis on the long head of the tricep.

However, it’s important to note that the effectiveness of an exercise also depends on proper form, progressive overload, and the individual’s goals.

Do rope Pushdowns work long head?

Rope pushdowns can be an effective exercise for targeting the long head of the tricep muscle.

The movement of the exercise, which involves extending the elbow and pulling the rope down, emphasizes the long head of the tricep.

Additionally, rope pushdowns work the tricep muscle as an isolation exercise, which can be beneficial for targeting the long head specifically.

How can I work my tricep long head at home?

Several exercises can effectively target the long head of the tricep at home with minimal equipment:

1. Dips: Dips can be done using a sturdy chair or bench. It targets the tricep muscles, including the long head, by lowering and raising the body using the arms.
2. Diamond Push-ups: This exercise targets the tricep muscles, including the long head, by doing push-ups with the hands placed close together under the chest.
3. Bodyweight Tricep Extension: This exercise targets the tricep muscles, including the long head, by leaning forward so that your elbows support your body weight.
4. Resistance band pushdowns: this exercise can be done with a resistance band and a door anchor. It targets the tricep muscles, including the long head, by extending the arms and pulling the band down.

How do you isolate a long-head tricep?

Isolating the long head of the tricep muscle can be achieved through a combination of proper form, exercise selection, and resistance.

Here are a few tips on how to isolate the long head of the tricep:

1. Exercise selection: Choose exercises involving shoulder extensions, such as overhead extensions, single-arm overhead extensions, and lying tricep extensions. These exercises place a lot of emphasis on the long head of the tricep.
2. Proper form: Maintaining proper form during exercises is crucial for isolating specific muscle groups. When performing exercises targeting the long head, keep the shoulders back and down and the elbows tucked in close to the body to maximize activation of the long head.
3. Resistance: The use of resistance, whether that be weight or resistance bands, is important for isolating the long head. Incorporating progressive overload, gradually increasing the resistance over time, can help to continue challenging the muscle and promote growth.
4. Emphasize the eccentric portion: The eccentric portion of the exercise is when the muscle is lengthening under tension; it’s often when the muscle is under the most stress, and it can be a great way to isolate a muscle.
5. Mind-muscle connection: It’s important to focus on the muscle you are trying to isolate during your exercise; this can help increase muscle activation.

Takeaways

In conclusion, targeting the long head of the tricep muscle can provide various benefits for overall upper body strength and function and aesthetic purposes.

The key to effective tricep training is to incorporate various exercises involving shoulder extension, proper form, and progressive overload.

A workout program that includes compound exercises at the beginning of the session for maximum strength and isolation exercises later in the session for maximum growth.

It’s also important to balance exercises for the long head of the tricep with exercises for other head and other muscle groups, listen to your body, and include rest days to allow the muscles to recover.

Remember to adjust the weight, reps, and sets according to your fitness level and goals.

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.