The best long head tricep exercises are overhead and arm-back movements that stretch the muscle fully and contract it completely, such as overhead extensions, skull crushers, and kickbacks.
The long head is the largest portion of your triceps and plays a critical role in both arm size and upper body strength. If you’re aiming for bigger, more defined arms, you can’t ignore this muscle.
Why this matters: The triceps make up about two-thirds of your upper arm mass, and the long head contributes heavily to thickness and shape. Training it effectively not only enhances aesthetics but also boosts pressing power in exercises like the bench press, overhead press, and dips.
Understanding the Long Head of the Triceps
Anatomy & Function
The triceps brachii has three heads:
- Long head – Originates from the infraglenoid tubercle of the scapula (shoulder blade) and inserts into the olecranon process of the ulna.
- Lateral head – Originates from the posterior humerus and is most visible from the side.
- Medial head – Deep to the other heads, providing stability and endurance.
The long head is biarticular, meaning it crosses two joints: the shoulder and elbow. This makes it unique — it assists in:
- Elbow extension (straightening the arm).
- Shoulder extension (moving the arm backward).
- Shoulder adduction (bringing the arm toward the body).
Why Train the Long Head?
- Bigger Arms: It’s the thickest part of the triceps, crucial for sleeve-stretching arms.
- Balanced Aesthetics: Builds a fuller look from both front and back angles.
- Strength Transfer: Improves lockout strength in presses and overhead lifts.
- Functional Power: Enhances pushing, throwing, and combat sport performance.
Research Insight: EMG studies and strength coach consensus show that overhead triceps work produces greater long head activation compared to standard pushdowns, due to the muscle being stretched over the shoulder joint.
Best Long Head Tricep Exercises – Complete Guide
The long head of the triceps makes up a large portion of your upper arm’s back side, running from your shoulder blade to your elbow. Unlike the lateral and medial heads, it crosses the shoulder joint — meaning it’s best targeted with exercises that place the arm overhead or in a stretched position. Below is a comprehensive list of the most effective moves to build mass, strength, and definition in this muscle.
1. Overhead Dumbbell Triceps Extension
Primary Benefit: Maximum stretch and tension on the long head.
How to Perform:
- Sit or stand tall, holding one dumbbell vertically with both hands under the top plate.
- Press the dumbbell overhead, elbows pointing forward and close to your head.
- Lower the dumbbell slowly behind your head until you feel a deep stretch in your triceps.
- Extend your arms back to the starting position without locking out aggressively.
Trainer Tip: Keep elbows tucked to prevent shoulder strain and avoid leaning backward.
Variation: Perform this exercise seated with back support for more stability, or use a single-arm version for balanced development.
2. EZ-Bar Overhead Extension
Why Choose It: The angled grip reduces wrist strain while providing a deep stretch to the long head.
Pro Tip:
- Keep the bar close to your head on the descent to maximize stretch.
- Use moderate weight to avoid elbow discomfort and focus on slow, controlled lowering.
Variation: Use a cambered (curl) bar for a neutral wrist angle, or do the movement standing for more core engagement.
3. Rope Cable Overhead Extension
Benefit: Cables maintain constant tension throughout the range of motion.
Form Cue:
- Stand with one foot forward, leaning slightly ahead to protect your lower back.
- Pull the rope ends apart at the top for an extra contraction.
Trainer Insight: Great for higher-rep hypertrophy work since cables provide smoother resistance and less joint stress than free weights.
4. Skull Crushers (Lying Triceps Extensions)
Why It Works: Lowering the weight behind your head increases the stretch on the long head compared to lowering to the forehead.
How to Perform:
- Lie on a bench with an EZ bar or dumbbells.
- Extend arms straight above your chest.
- Bend elbows, lowering the weight behind your head.
- Extend arms back up without letting elbows flare.
Research Note: Overhead and behind-head triceps work can produce ~40% more long head muscle activation than horizontal pushdowns.
Variation: Use dumbbells with a neutral grip to reduce wrist strain.
5. Dumbbell Pullovers with Elbow Bend
Unique Feature: Targets both the long head of the triceps and the lats.
Form Tip:
- Maintain about a 90° elbow bend.
- Keep elbows fixed in place to shift the load from the chest to the triceps.
Advanced Option: Perform on a decline bench for a greater stretch.
6. Banded Lying Triceps Extension
Why It’s Effective: Resistance bands increase load as you extend, making the lockout harder.
Tip:
- Anchor the band under the bench or use a combination of bands and free weights for a unique resistance profile.
- Focus on full elbow extension at the top.
Programming: Great as a finisher after heavy pressing movements.
7. Triceps Kickbacks
Muscle Focus: Emphasizes the fully shortened position of the long head.
Execution Tip:
- Keep upper arm parallel to your torso throughout.
- Squeeze and pause for 1–2 seconds at the top for maximum contraction.
Common Mistake: Swinging the dumbbell instead of controlling it — reduce weight to maintain strict form.
8. Drag Pushdowns
Why It’s Special: Pulling the bar closer to your torso increases shoulder extension, favoring long head activation.
Setup:
- Stand slightly away from the pulley.
- Drag the bar along your body rather than pushing straight down.
Trainer Tip: Use a straight bar attachment for a more natural wrist position.
9. Single-Arm Cable Pushdowns
Benefit: Unilateral work improves mind-muscle connection and fixes strength imbalances.
Form Cue:
- Keep elbow pinned to your side.
- Focus on squeezing the triceps hard at the bottom.
Variation: Use a reverse grip for a subtle change in muscle emphasis.
10. Close-Grip Bench Press
Why It Works: Heavy compound press that recruits the long head significantly.
Grip Tip:
- Hands slightly inside shoulder width.
- Tuck elbows about 45° from your torso to avoid shoulder strain.
Programming: Ideal for strength phases; pair with overhead work for full triceps development.
11. Weighted Dips
Advantage: Allows for progressive overload and serious mass-building potential.
Form Note:
- Keep torso upright to target triceps more than chest.
- Avoid excessive forward lean.
Safety Tip: Warm up shoulders thoroughly before going heavy.
12. Diamond Push-Ups
Why Include It: Bodyweight move that hits all three triceps heads.
Tip:
- Place hands so thumbs and index fingers form a diamond under your chest.
- Keep elbows close to your body.
Scaling: Perform on knees or elevate hands for an easier variation; add a weight plate on your back to progress.
Programming for Maximum Results
| Goal | Sets | Reps | Rest | Exercise Type |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–12 | 60–90 sec | Overhead & compound movements |
| Strength | 4–5 | 4–6 | 2–3 min | Heavy presses, dips |
| Endurance | 2–3 | 15–20 | 30–60 sec | Bodyweight variations |
Weekly Frequency: Train triceps 2–3 times per week, including at least one overhead movement each session.
Common Mistakes to Avoid
- Only Doing Pushdowns: Neglecting stretch-based exercises limits long head growth.
- Using Too Much Weight: Leads to swinging and poor form.
- Flaring Elbows: Reduces tension on the triceps.
- Not Controlling Eccentric: Fast lowering wastes growth potential.
- Overtraining: Triceps recover slower than you think — allow 48 hrs between sessions.
FAQs
1. What’s the best exercise for the long head if I can only do one?
Overhead dumbbell extension — it’s simple, effective, and loads the muscle in the stretched position.
2. Do pushdowns train the long head?
Yes, but not as effectively as overhead movements. They’re better for the lateral and medial heads.
3. Can beginners target the long head effectively?
Yes — start with bodyweight diamond push-ups and progress to dumbbell overhead extensions.
4. Should I train triceps after chest or on a separate day?
Both work. Many lifters train triceps after chest on push day.
5. Will training the long head improve my bench press?
Yes — stronger long head muscles improve lockout strength.
6. How long until I see results?
With consistent training and nutrition, noticeable arm growth can appear in 6–8 weeks.
7. Can I train the long head without weights?
Yes — diamond push-ups, bench dips, and resistance band overhead extensions all work.
Conclusion
The long head of the triceps is your ticket to bigger, stronger arms. Combining stretch-focused moves like overhead extensions and skull crushers with contraction-focused moves like kickbacks and drag pushdowns ensures complete development.
Start incorporating 2–3 of these exercises into your push or arm days, focus on progressive overload, and your arm size and strength will skyrocket.