8 Best Long Head Tricep Exercises For Bigger & Stronger Arms

The long head of the triceps is essential for building strong and well-developed arms. It makes up a large portion of the upper arm’s mass, contributes to pressing strength, and plays a stabilizing role in shoulder movement. Training this muscle not only improves aesthetics but also enhances athletic performance and lowers the risk of shoulder injuries.

This article will explain the anatomy of the triceps with a focus on the long head, outline its importance in training, and provide guidance on effective workouts. You’ll also learn the best long head tricep exercises for strength and hypertrophy.

What Is The Long Head Of Triceps?

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

The triceps brachii is the large muscle on the back of the upper arm that controls elbow extension and contributes to pressing strength. It is made up of three parts working together:

• Long head
• Lateral head
• Medial head

Of these, the long head is the largest and most versatile. It originates at the scapula and crosses both the shoulder and elbow joints, which means it assists not only in straightening the arm but also in stabilizing and moving the shoulder. This unique position makes it essential for powerful pressing and overhead movements.

The long head is heavily engaged in everyday actions such as pushing open doors or lifting objects overhead, as well as in gym exercises like overhead extensions, dips, and close-grip presses. Because of its dual role, this head of the triceps is especially important for athletes who want both size and functional strength.

To target it effectively, exercises that combine shoulder flexion with elbow extension are best. Overhead triceps extensions with dumbbells, barbells, or cables are particularly effective, and many of the best tricep exercises place strong emphasis on this muscle for balanced development.

8 Best Long Head Tricep Exercises

The long head of the triceps responds best to exercises that combine elbow extension with some degree of shoulder involvement, particularly movements performed overhead. Below is a list of the most effective exercises, from compound presses to isolation work, that specifically recruit the long head for strength and muscle growth.

Close-Grip Bench Press

The close-grip bench press is a classic compound exercise that targets all three heads of the triceps, with strong emphasis on the long head. It is also known as the narrow-grip bench press. As a pressing movement, it combines chest and shoulder involvement but shifts much of the load onto the triceps due to the narrower hand placement.

This exercise is typically performed lying on a flat bench using a barbell, though a Smith machine can also be used for added stability. By keeping the grip closer than shoulder width, the long head of the triceps is activated more intensely, while the chest and front deltoids serve as secondary movers. The exercise is highly effective for building pressing strength and overall arm thickness.

How to do

1. Lie flat on a bench with feet firmly planted on the floor
2. Grip the barbell slightly narrower than shoulder width
3. Unrack the bar and position it directly above your chest
4. Lower the bar under control until it touches the lower chest or sternum
5. Press the bar back up by extending the elbows fully

Form Tips

• Keep elbows close to the body throughout the lift
• Avoid flaring elbows outward to reduce shoulder strain
• Maintain a controlled tempo to prevent bouncing the bar
• Keep wrists stacked over the elbows for stability

Variations & Modifications

Beginners can perform this exercise with dumbbells for a more natural range of motion and less wrist strain. Lifters with shoulder issues may benefit from using a neutral-grip bar to reduce stress. For progression, perform the movement with added chains or resistance bands to increase load through the range of motion.

Overhead Dumbbell Extension

The overhead dumbbell extension is an isolation exercise that directly targets the long head of the triceps. It emphasizes the long head because the arm is positioned overhead, stretching the muscle before contraction.

This movement can be performed seated or standing, using a single dumbbell with both hands or two dumbbells for unilateral work. The overhead position places the long head under constant tension while the lateral and medial heads assist as secondary movers. The shoulders, core, and forearms also act as stabilizers, making it a highly effective exercise for muscle growth and arm definition.

How to do

1. Sit on a bench with back support or stand tall with feet shoulder-width apart
2. Hold a dumbbell with both hands, palms under the inner plate
3. Extend arms fully overhead, keeping elbows close to the head
4. Lower the dumbbell behind the head in a controlled motion
5. Press the dumbbell back up by extending the elbows until arms are straight

Form Tips

• Keep elbows tucked in to avoid shoulder strain
• Avoid arching the lower back by bracing the core
• Move through a slow and controlled range of motion
• Do not lock out elbows forcefully at the top

Variations & Modifications

For beginners, use a lighter dumbbell or perform the movement with one arm at a time for better control. Those with limited mobility can try a seated version with a backrest for extra support. Advanced lifters can increase difficulty by performing the movement with two separate dumbbells to challenge stability and coordination.

Overhead Cable Rope Extension

The overhead cable rope extension is an isolation exercise that places continuous tension on the triceps throughout the movement. It is performed using a cable machine with a rope attachment, making it highly effective for targeting the long head of the triceps. The overhead angle stretches the long head fully, which is key for maximum activation.

This exercise is typically done standing or seated, holding the rope behind the head with both hands. The primary mover is the long head of the triceps, while the lateral and medial heads provide support. The shoulders and core stabilize the body, while the rope allows for a more natural range of motion than a straight bar, reducing stress on the wrists and elbows.

How to do

1. Attach a rope handle to a low pulley cable machine
2. Stand with feet shoulder-width apart and grab the rope with both hands
3. Raise the rope overhead and step slightly forward for stability
4. Start with elbows bent and rope behind the head
5. Extend the elbows to push the rope upward until arms are straight
6. Lower the rope slowly back behind the head

Form Tips

• Keep elbows close to the head, not flared outward
• Maintain a neutral spine by engaging the core
• Avoid using momentum by keeping the movement controlled
• Do not let the rope pull the elbows backward

Variations & Modifications

Beginners can use lighter weight and perform the exercise seated to reduce balance demands. For those with shoulder mobility issues, using a single-arm overhead cable extension can improve control. Advanced lifters can increase difficulty by performing the movement kneeling, which eliminates lower body assistance and forces stricter form.

Dumbbell Skullcrusher

The dumbbell skullcrusher is a classic isolation exercise for the triceps that places strong emphasis on the long head. Performed lying on a flat or incline bench, it involves extending the elbows while keeping the upper arms fixed, which stretches and contracts the triceps through a large range of motion.

The dumbbell version allows a more natural wrist position, which reduces joint strain and provides smoother control compared to straight bars. The long head is the primary target, while the lateral and medial heads contribute to lockout strength. The shoulders and forearms act as stabilizers throughout the movement.

How to do

1. Lie flat on a bench with a dumbbell in each hand
2. Extend arms straight above the chest, palms facing inward
3. Keep upper arms fixed and bend elbows to lower the dumbbells toward the forehead
4. Stop when elbows reach about 90 degrees or slightly more
5. Press the dumbbells back up by extending the elbows fully

Form Tips

• Keep elbows fixed and avoid letting them flare outward
• Control the weight to prevent the dumbbells from dropping too quickly
• Keep wrists straight and aligned with forearms
• Avoid arching the lower back excessively

Variations & Modifications

This exercise can also be performed with a barbell or an EZ bar, which allows for heavier loading and different grip comfort. Lifters seeking more options can explore the best tricep barbell workout, where skullcrusher variations are commonly featured.

For beginners, using a single dumbbell held with both hands can improve stability. Advanced lifters may try incline skullcrushers to place the long head under greater stretch and increase difficulty.

Dumbbell Kickbacks

The dumbbell kickback is a popular isolation exercise that emphasizes the triceps, with particular recruitment of the long head when performed with proper form. It involves extending the elbows while keeping the upper arms parallel to the torso, which places the triceps under constant tension.

This exercise is typically performed with one hand and one knee supported on a bench while the working arm moves the dumbbell. The long head works alongside the lateral and medial heads to fully extend the elbow, while the shoulders and core stabilize the body. Because it requires strict control, it is best done with lighter weights to maintain form. For this reason, it is often ranked as one of the best dumbbell exercises for triceps.

How to do

1. Place one knee and one hand on a flat bench for support
2. Hold a dumbbell in the opposite hand, arm bent at 90 degrees, elbow close to the torso
3. Keep upper arm fixed and extend the elbow until the arm is straight behind you
4. Squeeze the triceps at the top of the movement
5. Lower the dumbbell back to the starting position under control

Form Tips

• Keep upper arm parallel to the torso, not dropping down
• Avoid swinging the dumbbell with momentum
• Engage the core to keep the torso stable
• Use controlled movement and lighter weight for strict form

Variations & Modifications

Kickbacks can also be performed without bench support by hinging forward at the hips and holding the dumbbell in one or both hands. Performing both arms simultaneously increases efficiency, while single-arm versions improve focus and stability. Advanced lifters may also use an incline bench, lying chest-down, to remove momentum and isolate the triceps further.

Tricep Dip

Tricep dip is a powerful compound exercise that target both the chest and triceps. The movement involves lowering and pressing the body using parallel bars, which engages multiple upper-body muscles. To place greater emphasis on the triceps, the torso should remain upright and the body should dip straight down, rather than leaning forward into the chest.

The long head of the triceps is heavily recruited during dips because the exercise combines elbow extension with shoulder movement. The chest and shoulders act as secondary movers, while the forearms and core stabilize the body throughout the motion. This makes dips effective not only for building size and strength in the triceps but also for improving overall pressing power.

How to do

1. Position yourself on parallel bars with arms locked out and body supported
2. Keep torso upright and legs straight or slightly bent
3. Lower your body by bending the elbows until upper arms are parallel to the ground
4. Press back up by extending the elbows fully to return to the starting position
5. Repeat for controlled repetitions

Form Tips

• Keep torso upright to emphasize triceps over chest
• Avoid letting elbows flare too far outward
• Move in a controlled tempo to protect shoulders
• Do not drop too low to reduce joint strain

Variations & Modifications

Beginners can use an assisted dip machine or resistance bands for support while learning the movement. For advanced lifters, increasing intensity with a weighted vest or placing a dumbbell between the legs provides progressive overload. These adjustments make tricep dips scalable for different strength levels while keeping the long head under heavy recruitment.

Diamond Push-Up

Diamond push-up is a compound bodyweight exercise that works the chest, shoulders, and triceps. By bringing the hands close together under the chest to form a diamond shape, the focus shifts more heavily onto the triceps rather than the chest. This makes the movement one of the most effective push-up variations for directly targeting the long head of the triceps.

Because they require no equipment, diamond push-ups are highly accessible and can be performed anywhere. They are an excellent progression from standard push-ups for targeting the arms more directly. The long head of the triceps is the primary mover, while the chest, shoulders, and core assist in stabilization.

How to do

1. Get into a standard push-up position with hands under the chest
2. Place thumbs and index fingers together to form a diamond shape
3. Keep elbows close to the body and lower chest toward the hands
4. Pause briefly at the bottom before pressing back up to full arm extension
5. Repeat for controlled repetitions

Form Tips

• Keep body in a straight line from head to heels
• Avoid flaring elbows outward
• Lower chest directly over the hands for full range
• Maintain core engagement to prevent hip sagging

Variations & Modifications

To make the exercise easier, perform diamond push-ups on the knees or against an incline. To increase difficulty, progress by placing the body in a decline, wearing a weight vest, or adding resistance with a band across the back. These progressions enhance triceps activation and provide overload for continued strength and muscle growth.

Rope Tricep Pushdown

The rope tricep pushdown is a staple exercise in nearly every triceps workout. Performed on a cable machine with a rope attachment, it effectively targets all three heads of the triceps while allowing a full range of motion. The long head is particularly engaged when the rope is pulled apart at the bottom, creating maximum extension and contraction.

As a cable-based isolation movement, the rope pushdown provides constant tension throughout the exercise, unlike free weights where resistance changes with leverage. This makes it ideal for both strength and hypertrophy. In addition to the triceps, the forearms and shoulders work as stabilizers, ensuring strict form and controlled motion.

How to do

1. Attach a rope handle to a high pulley cable machine
2. Stand with feet shoulder-width apart and grip the rope with palms facing inward
3. Start with elbows bent at 90 degrees, tucked close to the torso
4. Push the rope down by extending the elbows until arms are fully straight
5. Spread the rope ends apart at the bottom for maximum triceps contraction
6. Slowly return to the starting position under control

Form Tips

• Keep elbows fixed at your sides, not drifting forward
• Use a steady, controlled tempo instead of jerking the rope
• Spread the rope apart at the bottom to fully engage the long head
• Avoid leaning excessively or using body momentum

Variations & Modifications

The rope pushdown can be modified by using a straight bar, V-bar, or single-hand rope to adjust grip comfort and muscle emphasis. Beginners can use lighter weights to practice strict form, while advanced lifters can increase load or perform drop sets for higher intensity. This adaptability makes rope pushdowns a reliable choice for targeting the long head alongside the other triceps heads.

How To Train Your Long Head Tricep

The long head of the triceps thrives on stretch, variety, and progressive overload. Building this section of the arm requires smart exercise selection, correct execution, and proper recovery.

Use Multiple Tools And Angles

Rotate between free weights, cables, and resistance bands to achieve complete triceps development. Changing arm positions, such as overhead, behind the body, or close-grip pressing, challenges the long head from different mechanical angles. Experimenting with various grips and attachments also shifts the stimulus, ensuring well-rounded growth and preventing adaptation.

Train Across Rep Ranges

Use heavy sets of 6–8 repetitions to build strength and mass. Perform moderate sets of 8–12 repetitions for balanced muscle growth. Include higher reps of 12–20 for endurance and metabolic stress. Cycling through all ranges in the same training week or block supports full hypertrophy and keeps progress steady.

Prioritize Stretch And Tension

Overhead and incline triceps movements place the long head in a lengthened position, which is key for growth. Focus on smooth tempo and controlled lowering phases to maximize tension. Adding pauses or slow eccentrics extends time under tension and forces the long head to work harder.

Add Intensifiers Wisely

Finish workouts with intensifiers like drop sets or rest-pause sets. Begin with heavier compound presses, then move to isolation exercises. Use these techniques sparingly to avoid joint stress while still pushing the long head into deeper fatigue and encouraging new muscle growth.

Anchor Training With Compound Presses

Compound lifts such as the close-grip bench press, dips, and push-ups provide the foundation of long head development. These exercises overload all triceps heads while allowing for heavier progression. Keeping elbows tucked during pressing movements further enhances long head activation.

Progress Bodyweight Work

Bodyweight movements like dips, diamond push-ups, and deficit push-ups allow scalable resistance. Progress by changing tempo, adding weight, or altering angles to increase challenge. Pairing these with overhead extensions ensures the long head is trained through its full range of motion.

Recover for Growth

Give the triceps 48–72 hours between direct training sessions to repair and grow. Support recovery with mobility drills that protect the shoulders and elbows. Consistent rest, quality sleep, and proper nutrition are essential drivers of adaptation and long head muscle development.

Conclusion

The long head of the triceps is crucial for building bigger, stronger, and well-shaped arms. Because it contributes heavily to both arm size and pressing power, training it effectively is essential for balanced development.

Exercise quality matters more than quantity, so focus on precise execution rather than simply adding volume. Prioritize movements that position the arms overhead or behind the body, as these angles maximize long head activation. Structure your workouts with compound lifts first to overload all triceps heads, then finish with isolation exercises for targeted refinement and complete arm development.