If you want to fill out your shirt sleeves, you may consider building bigger biceps. However, to really fill out your sleeves, you need to focus on the other side of your arm—your triceps. The triceps muscles make up the majority of your upper arm, so the bigger your triceps, the bigger your arm will look.

The triceps are made up of three sections, with the long head being the largest. Targeting the long head will help you build bigger and stronger arms faster. Here we explain the anatomy of the triceps and the best long head exercises to add to your workout routine.

Understanding the Long Head of the Tricep

The triceps brachii, or the muscle sitting at the back of your upper arm, consists of three sections, or heads: the long head, the medial head, and the lateral head. Understanding the triceps sections helps build a better mind-to-muscle connection and yields better results.

The long head is the larger section of the muscle. It begins just below where the arm connects to the shoulder. Unlike the other sections of the triceps, the long head connects to the shoulder blade rather than the upper arm. It stretches down the back of the arm and joins the other sections of the triceps at the elbow.

The muscle is essential for straightening your arm at the elbow and plays a role in shoulder extension and other arm motions. Its attachment to the shoulder blade means it is engaged when you pull your arm downwards, whereas the medial and lateral heads are limited to elbow extension. The long head improves shoulder function and stability, and reduces the chance of injury.

Further, the long head is not only useful for movement, but also for the shape and size of your upper arm. Being the largest of the three heads, the long head is the one that really fills out your shirts.

Top 8 Long Head Tricep Exercises

Due to its unique connection to the shoulder, many people only perform overhead exercises to target the long head. However, while overhead extensions effectively stretch out the long head, you need to move the arm through its full range of motion to engage the section fully.

Moving your arm down and back behind your body to fully contract the long head is as important as lifting it overhead to fully extend it. A repetition range of 8-12 is ideal for heavier weights, though proper form is always more important than the number of reps. For lighter weights, aim for 12-15 repetitions.

Enough about that, let’s move into the top 8 long head tricep exercises.

Dumbbell Overhead Triceps Extensions

Dumbbell overhead triceps extensions are an essential exercise for targeting the long head. It maximizes the stretch for greater activation and can be performed as a unilateral or bilateral exercise.

How to Do Dumbbell Overhead Triceps Extensions:

1. Hold a dumbbell in each hand behind your head with your elbows bent at a 45-degree angle.

2. Push the weights overhead, keeping your elbows facing forward, not out to the sides. Ensure only your forearms are moving, and the rest of your arm remains stationary.

3. Slowly lower the weights back behind your head. Repeat for the desired number of repetitions.

Consider performing the extensions one arm at a time for better mind-to-muscle connection or to focus on muscle imbalances. Alternatively, perform this exercise with a weight plate for better grip and synchronous motion.

Cable Overhead Triceps Extensions

Cable overhead triceps extensions are a subtle variation of dumbbell overhead extensions. They provide constant tension on the triceps and keep the long head engaged throughout the entire range of motion.

This exercise requires access to a cable machine.

How to Do Cable Overhead Triceps Extensions:

1. Set the cable pulley above your head and attach a rope handle. Face away from the machine and grab the rope with both hands with a shoulder-width grip and palms facing each other.

2. Take a step away from the cable machine and place one foot in front of the other for a stable stance. Keep your elbows at the sides of your head and bent so your hands are a bit above your head.

3. Extend your elbows and push the cables upward and in front of your head without overextending. Maintain an upright posture to create greater tension on the triceps.

4. Slowly return to the starting position, controlling the pull of the cable. Focus on engaging your triceps to pull the weight, maintaining controlled and steady movement. Repeat for the desired number of reps.

Lying Triceps Extensions

Also known as skull crushers, lying triceps extensions allow deep elbow flexion, activating the long head throughout the entire exercise. By keeping the bar behind your head rather than directly above, you get a deeper stretch.

How to Do Lying Triceps Extensions:

1. Lie on a flat bench, holding an EZ curl bar above your chest and slightly behind your head with a secure and comfortable shoulder-width grip.

2. Slowly bend your elbows, lowering the bar behind your head. Keep your elbows straight, not flared.

3. Extend your arms back to the starting position. Repeat for the desired number of reps.

Dumbbell Triceps Kickbacks

Dumbbell triceps kickbacks engage both the functions of the long head: elbow extension and shoulder stabilization. They fully shorten the long head, taking it through its full range of motion. This exercise involves a lighter weight than other exercises.

How to Do Dumbbell Triceps Kickbacks:

1. Hold a light dumbbell in each hand with an overhand grip and stand with your feet shoulder-width apart. Bend forward in a 45° position, hinging at the hips with a neutral spine and head position.

2. Bend your elbows 90° with your upper arms pinned against your torso. Fully extend your arms back by straightening your elbows and squeezing the triceps. Only your forearms should move while your upper arms stay stationary.

3. Slowly return to the starting position with controlled movement. Repeat for the desired number of reps.

Dips

Dips are a compound movement that relies primarily on the triceps. This exercise is best done with dip bars, though it can be performed at home with a chair or bench.

How to Do Dips:

1. Sit on a chair or bench with your hands shoulder-width apart, gripping the front edge. Move your torso forward off the bench and propel yourself up with your arms extended, knees slightly bent, and heels a little past your knees.

2. Inhale as you slowly lower yourself by bending your elbows at 90° angles. Keep your elbows tucked in at your sides.

3. Exhale as you push yourself back up to the starting position in a controlled manner. Repeat for the desired number of reps.

If you’re using dip bars, bend your knees back and cross your legs. Avoid leaning forward, as this engages your chest more. Instead, stay upright to maintain tension in the triceps.

Triceps Pushdowns

One of the most common triceps exercises for gymgoers, triceps pushdowns are a simple exercise that produces great results. While it engages all three of the triceps heads, it mostly uses the long head for pushing power. This exercise requires a cable machine.

How to Do Triceps Pushdowns:

1. Stand facing a cable machine with the pulley handle set at about chest level. Add a comfortable weight and attach a rope attachment.

2. Hold each end of the rope with both hands and position your elbows close to your body.

3. Pull the rope down toward your thighs, keeping the rope as close to your body as possible. Squeeze the triceps at the bottom of the movement by pulling the rope handles apart.

4. Slowly return to the starting position, maintaining your elbows close to your body. Repeat for the desired number of reps.

Don’t let the weight travel all the way to the top. If you cannot maintain tension in your starting position, adjust the pulley to a higher position.

Cable Pushaway

This exercise provides constant tension on the triceps, maximizing muscle fiber engagement. This exercise requires a cable machine.

How to Do a Cable Pushaway:

1. Attach a rope attachment to the end of the pulley. Set the pulley to the highest position. Grab each end of the rope with both hands, facing away from the machine and palms facing each other. Set up in a staggered stance and slightly lean forward at your hips, keeping your back straight.

2. Raise your arms overhead with elbows bent and the rope behind your head. Fully extend your arms and push the rope forward. Ensure your triceps are performing the extension.

3. Pause briefly before slowly returning to the starting position. Your upper arms should remain close to your head, and only your forearms should be moving. Repeat for the desired number of reps.

Avoid rocking back and forth to create momentum, as this lessens the engagement of the triceps. Remain stationary and let the triceps do the work.

Close-Grip Bench Press

The close-grip bench press is a variation of the traditional bench press that focuses on the triceps rather than the chest.

How to Do a Close-Grip Bench Press:

1. Load the barbell with an appropriate weight and lie on the bench. Your knees should be at 90° angles and your feet flat on the floor.

2. Maintain a natural back arch, with your hips and shoulder blades touching the bench. Grip the barbell with your hands slightly inside shoulder-width, lift it off the stand, and bring it over your chest.

3. Lower the bar to your chest with elbows tucked in until it just touches your chest.

4. Push the bar back up to full extension. Repeat for the desired number of reps.

If you’re experiencing wrist discomfort, your grip may be too narrow. Ensure your hands are just inside your shoulders.

Tricep Long Head Training Frequency & Recovery

Knowing how frequently to train and rest is essential to maximum muscle growth. While consistency is key to building stronger muscles, overworking them is counterintuitive. Resting is necessary for muscle recovery and growth.

Include 2-3 days of rest between your triceps workouts to allow the muscle to repair and grow. Incorporate dynamic stretching and shoulder mobility exercises to prevent stiffness and improve the range of motion.

Balancing your workouts is also important. Even if you can perform an exercise with heavier weights, it doesn’t mean you should. Some exercises prioritize constant tension over training to failure.

As a general rule of thumb, perform 12-15 repetitions for light weights, 10-12 for moderate weights, and 8-12 for heavier weights. Pair your triceps exercise with complementary compound exercises for added gains.

Frequently Asked Questions

What Does the Long Head of the Triceps Do?

The primary function of the long head is elbow extension. It extends the forearm at the elbow, allowing movements such as pushing and straightening the arm. It also assists in shoulder extension and stability, as it attaches to the shoulder blade.

What Workouts Work the Long Head of the Tricep?

Targeting the long head involves both extensions and contractions. Overhead triceps extensions and cable pushaways effectively stretch the long head, while triceps pushdowns, dips, and kickbacks shorten it.

How Do I Target the Long Head on Tricep Pushdowns?

Keep your elbows close to your sides and ensure your upper arms remain stationary. Only your forearms should be moving. Squeeze your triceps and pull the rope handles apart at the bottom of the movement to fully engage the long heads.

Final Thoughts

The triceps are crucial for building stronger arms and enhancing pushing power. While the triceps are composed of three sections, targeting the long head is ideal for achieving maximum growth. Understanding how to isolate the long head ensures you receive the best results.

Build bigger arms with a dedicated home gym. The Speediance Gym Monster 2 offers versatility and pinpoint resistance, allowing you to perform all your favorite long head exercises.