10 Effective Long Head Tricep Exercises For Mass 2024

The triceps long head is the largest out of the three heads of the triceps. Training this muscle gives the upper arm a fuller and more defined look. Additionally to its aesthetic benefits, it stabilizes the shoulder, improving performance in sports and everyday life.

Now that you know the value of long head tricep exercises, we’ve picked the top ten for your routine.

In this article, we walk you through their techniques and provide expert tips. You can start building bigger arms immediately! To keep you flexible, we will finish with some tricep stretches.

10 Best Long-Head Tricep Exercises

For maximum tricep long head gains, we’ve chosen the ten best exercises that specifically target this muscle.

Dumbbell Skull Crusher

The dumbbell skull crusher exercise gets its name from the movement of bringing the dumbbells toward your skull.

Being a versatile exercise, it can be done with an incline or flat bench and different equipment. Using dumbbells keeps your wrists neutral, which is ideal for weak or injured wrists. Also, you can adjust your grip to your preferences.

Dumbbells require more control and balance since they move independently. This increased need for stability engages the forearm and shoulder stabilizer muscles, along with the triceps. 

Bodybuilders or anyone after arm definition will find skull crushers useful. It isolates the triceps improving strength and muscle size. For more long-head engagement, set the bench to an incline position. This will further increase the effectiveness of your triceps workouts with dumbbells.

How To Do

1. Grab a dumbbell in each hand.
2. Lie on your back on a flat bench. 
3. Extend the weights fully over your chest with your palms facing in. 
4. Bend your elbows until the weight touches the top of your shoulders.
5. Straighten your arms and bring the weights back to the starting position. 
6. Repeat for the desired number of repetitions.

Tips

• Keep your shoulders still throughout the exercise.
• Lift with the triceps by only moving the forearm up and down.
• Ensure your elbows don’t flare out, but face forward.
• Keep your feet flat on the ground.
• Avoid fully locking your elbows at the top. This will keep tension on the triceps.
• Control the movement throughout the exercise.

Optimal Sets & Reps

EZ Bar Lying Triceps Extension

EZ bar is an abbreviation for easy bar. That’s because the EZ bar is curled which makes gripping easier. The zigzag shape reduces the strain on the wrists, making it suitable for exercises, like the EZ bar lying triceps extension.

This exercise works all heads of the triceps and it’s performed similarly to skull crushers. However, the bar is lowered above the head, allowing for a greater range of movement. This position puts more stretch on the triceps long head, increasing its engagement and size. It works the muscles at the forearm to maintain a secure grip and prevent the wrist from bending.

The angled grip puts the wrist in a more natural position, reducing strains on the forearms. This is an important aspect for athletes and beginners alike. Complete it with moderate to high reps (8–20) as part of your upper body, push, and arm workout.

How To Do

1. Lie flat on a bench.
2. Grip the bar with a close grip and palms facing the ceiling. 
3. Extend the arms so the EZ bar is in front of your chest.
4. Slowly lower the bar towards the forehead or behind the head by bending the elbow.
5. Straighten the arms and return to the starting position.
6. Repeat for the desired number of repetitions.

Tips

• Have a spotter or training buddy who can pass the bar to you. 
• Lower the bar behind your head if you want more triceps long-head engagement. 
• Plant your feet into the ground. 
• Keep the elbows and shoulders stationary throughout the entire set. Avoid them flaring out, or moving forward and back.
• Control the movement, and avoid swinging or using momentum. 
• Keep your upper arms perpendicular to the bench.
• Avoid arching the lower back to gain more range on the arms. Instead, lower the bar until you feel a good stretch in your triceps.

Optimal Sets And Reps

Barbell Lying Triceps Extension

The barbell lying extension is a single-joint exercise, primarily working your triceps. The pronated grip (palms facing the ceiling) increases the activation of the forearm and long-head triceps muscles. Yet, it can be less comfortable for individuals with limited wrist range of movement.

Performing it can significantly grow the long head of the triceps, compared to exercises working multiple muscles simultaneously. Although it can supplement push workouts with bench presses for well-rounded muscle development. 

This tricep barbell workout is great for more experienced lifters, and those wanting to develop their arm strength.

How To Do

1. Lie down on a flat bench with your feet planted into the ground. 
2. Hold the barbell with an underhand grip (palms will be facing the ceiling).
3. Bring the bar over your chest by fully extending your arms.
4. Lower the barbell towards your forehead by bending the elbows.
5. Extend your arms and return to the starting position.
6. Repeat for the desired sets and reps.

Tips

• Keep your back neutral throughout the exercise.
• Avoid flaring the elbows out or dropping them in.
• Keep the elbows pointing forward to increase the work done by your triceps. 
• Lower the barbell slowly and avoid using momentum. 
• Lower the bar until your forearms are parallel to the floor. 
• Keep your shoulders and upper arm static. 
• Use a weight that allows you to maintain proper form.  
• If you experience wrist pain, switch to an EZ bar.

Optimal Sets And Reps

Overhead Triceps Stretch

Performing static stretches regularly, just like the overhead triceps stretch, can improve your range of movement. This is essential to reduce the risk of injuries.  

The overhead triceps stretch doesn’t only involve the triceps. It also engages your large, flat back muscle, the latissimus dorsi. The stiffness of this muscle can limit overhead movements, round your shoulders, and even lead to lower back pain. 

Hold the stretch for 15 seconds to one minute after your workout. Short-duration static stretching (under 60 seconds) can also be part of a warm-up routine. However, extended stretching (over 60 seconds) may reduce strength and power performance by 4%–7.5%.

You can perform them dynamically by alternating arms for 30 seconds, too. This will prepare the triceps for your workout ahead, increase blood flow, and improve performance.

How To Do

1. Stand with your feet hip-width apart, back neutral, and shoulders relaxed. 
2. Reach with one of your arms above the head.
3. Bend your elbow and reach for your upper back.
4. Place your opposite arm on top of your bent elbow. 
5. Pull the bent elbow gently backward to increase the stretch to your upper arm. 
6. Hold for about 15 seconds to a minute. 
7. Repeat on the other side.

Tips 

• Maintain a neutral spine throughout the stretch. 
• Let your breathing flow as normal. Avoid holding your breath. 
• Relax your shoulders to prevent tension on the upper traps. 
• Pull your shoulder blades slightly down and back as you pull your bent elbow behind you.
• Be gentle when increasing the stretch to avoid injuries.

Optimal Sets And Reps

Hold the stretch for 15 seconds to one minute after your workout. Alternatively, you can perform it by alternating the arms for 30 seconds.

Overhead Cable Tricep Extension

The overhead cable tricep extension is an isolation exercise that is highly effective at targeting the triceps brachii muscle group. 

The movement involved is similar to the barbell lying tricep extension. However, it is a better option for targeting triceps long head muscle. This is because of the elbow positioning. Positioning the shoulder above 90° lengthens the muscle more, increasing its hypertrophy potential.

Strengthening the triceps long head muscle can help to enhance shoulder stability. It is an easy way to improve the performance of other compound exercises like presses and tricep dips.

How To Do

1. Attach a rope to a pulley to a cable tower. It should be on its lowest setting.
2. Grab the handles with both hands and turn your body away from the tower.
3. Lift the rope overhead and stand with your feet shoulder distance apart.
4. Start with your arms fully extended and your elbows tucked close to your ears.
5. Without moving your upper arms, begin bending your elbows.
6. Once you feel a stretch through the triceps, pause before extending your arms back to their starting position.
7.  Repeat as necessary.

Tips 

• Depending on what feels better, you can stand with your feet parallel or in a split stance. Whichever allows for better balance.
• Resist the urge to allow your elbows to flair out, especially during the lowering phase of the movement. This will help you maintain better tension in the triceps muscles.
• If you feel your back beginning to arch during the movement, consider lowering your weight.

Optimal Sets & Reps

Triceps Dip

If you want to strengthen your triceps, tricep dips will be your best friend. Studies show that this exercise is among the most effective for strengthening the triceps muscle group as a whole.

This compound exercise involves movement through the shoulder and elbow joint. This means that it can also be used to build strong chest, shoulder, and upper back muscles.

However, because of the involvement of the shoulder joint, proper performance of the tricep dip does require ample shoulder mobility. Adequate range of motion through the shoulder joint can be difficult for inexperienced lifters and individuals recovering from shoulder injuries.

How To Do

1. Begin by standing on the steps of the parallel bars.
2. Hold onto both arms of the tricep dip bars while facing the machine.
3. Removing your feet from the steps, transfer the weight of your body to straight arms.
4. Lean your torso forward slightly and cross your legs at the ankle with a slight bend into your knees.
5. Bend at the elbows as you gently lower yourself down.
6. When your elbows reach 90° or you aren’t able to lower any further, pause briefly.
7. Straighten your arms to return to your starting position.
8. Repeat as desired.

Tips 

• To avoid hyperextension of your elbows, resist the urge to lock out your elbows at the top of the movement. Instead, maintain a slight bend in your elbows.
• To maximize the strengthening effect on the triceps, don’t use momentum to help you lift the body. Engage the core muscles to prevent swinging of the lower body. 
• During the exercise, keep the shoulders drawn together and down the back. This will prevent unnecessary strain on the shoulder joint.

Optimal Sets And Reps

Cable Tricep Kickback

Another effective isolation exercise for targeting the entire triceps muscle group is the cable tricep kickback. This bent-over exercise involves kicking back the forearm to effectively work the triceps muscle group.

Unlike other tricep exercises, the elbow is closely positioned to the torso during the cable tricep kickback. Because of this, the long head of the triceps contributes most to the extension force during this exercise.

The long-head triceps muscle also has to work harder to maintain the shoulder’s neutral position. Both of these factors make it an ideal exercise for targeting the triceps long head.

How To Do

1. Hook a single-hand attachment to one arm of a cable pulley machine.
2. Adjust the height of the arm to around mid-thigh height.
3. Grab onto the handle with your right hand, fingers pointing down.
4. Stand onto your right leg, keeping it mostly straight with a gentle bend in the knee.
5. Place the opposing knee and hand onto the bench. Your hand should be placed just slightly in front of your shoulder and your knee directly under your hip. These will be your anchor points during the exercise.
6. Keeping your spine neutral, draw your upper arm up and back to rest against your ribcage.
7. Straighten your elbow, drawing the pulley back toward your hip.
8. Bend your elbow to return to the starting position.
9. Repeat as desired.

Tips 

• If you struggle with balance during the exercise, widen your base by moving your standing leg further from the bench.
• Maintain an awareness of your hips and shoulders throughout the entire exercise. Always work to keep them level and balanced, lifting and lowering through the right or left side as needed.
• Avoid lifting through the working shoulder as you draw the weight back. This will help to maximize muscle tension on the triceps long head muscle.

Optimal Sets And Reps

Diamond Push-Up

The diamond push-up doesn’t differ very much from your traditional push-up. You still maintain the same positioning, on your hands and feet with your body in a plank position.

However, there is one major difference that makes the diamond push-up a more effective option for targeting your triceps. That is your hand positioning. 

You place your hands so close together they create a diamond shape. This re-distributes the load of the exercise from the biceps to the triceps, particularly the long-head muscle.

Diamond push-ups are considered a more challenging push-up variation. Nevertheless, adding them to your workout routine can prove a valuable option for improving upper body strength. 

How To Do

1. Start on your hands and knees and bring your hands together in a diamond shape directly below your chest. Your thumbs and index fingers should be touching or close to it.
2. Step back into a plank position, keeping your legs straight and your knees lifted off the floor.
3. Bracing your core, begin bending your elbows to lower your chest toward the floor.
4. Maintain a neutral spine and keep your elbows tucked in close to your torso.
5. After reaching the bottom of the lift, straighten your arms to return to your starting position.
6. Repeat as necessary.

Tips 

• If the diamond push-up is too difficult for you, try placing your hands on an elevated surface like a bench. You can also bend your knees, placing them on the ground instead of your feet.
• Aim to lower your upper body as far down as possible, aiming to touch your nose to the ground. Using your full range of motion will help activate the triceps muscles.
• Focus on keeping your shoulder blades protracted, which means drawing them forward and down.

Optimal Sets And Reps

Rope Tricep Extension

The rope tricep extension is a popular exercise that deserves its place in any well-rounded workout split. 

It requires nothing more than a single cable tower and rope attachment. It’s also a beginner-friendly exercise since the arms are positioned by the side, requiring minimal mobility through the shoulders.

The elbow extension involved in this exercise challenges the muscles through its full range of motion. This is an effective way to continuously engage all of the tricep heads, maximizing their hypertrophy and strength-building potential.

How To Do

1. Set a cable stack on its highest position and attach a rope to it.
2. Facing the machine, take a step back to place tension on the rope.
3. Stand with your feet hip-distance apart with a slight bend in your knees.
4. Keep your chest high by drawing your shoulders down and pulling your shoulder blades back.
5. Hold the rope with your palms in a neutral position (hands facing each other) and your elbows bent.
6. Begin straightening your arms, imagining that you are driving the rope behind you. Allow the rope ends to separate so they can sit on either side of your hips.
7. At full extension, your palms should be facing behind you.
8. Slowly bend your elbows, squeezing the triceps, to return to your starting position.
9. Repeat as necessary.

Tips 

• To maintain more tension in the triceps, avoid locking out the elbows completely.
• Resist the urge for your shoulders to round forward or shrug upwards to maintain shoulder stability.
• While drawing the rope towards you, focus on keeping your elbows tucked close to the body. Doing so will maximize triceps engagement.
• Control the movement as you bend your elbows. Avoid allowing the weight to drop.

Optimal Sets And Reps

Cross-Body Tricep Extension

The movement involved in the cross-body tricep extension can be a tricky one to nail. It closely resembles the traditional rope tricep extension, except your arms are positioned slightly farther from the body.

The arms being positioned farther from the body means that more shoulder stability is required during the movement. Because the long head crosses the shoulder joint, it is actively involved in the cross-body tricep extension, enhancing shoulder stability. 

The shoulder’s neutral position during the cross-body tricep extension also contributes to better targeting of the long-head muscle. It can be used in combination with other push movements for a well-rounded upper-body routine.

How To Do

1. Set a dual cable tower to its highest setting and attach single-hand handles to each cable.
2. Grab the cables with opposite hands. Grabbing the right cable with your left hand and vice versa.
3. Take a couple of steps back from the cable stack.
4. Set your feet shoulder-width apart with a slight bend into your knees.
5. Lean forward slightly with your torso. Then draw your shoulders together and down the back and flair your elbows slightly out from your torso.
6. Maintaining the shoulder and elbow position, extend your elbows to straighten your arms.
7. Hold the movement at the top for one second, before bending your elbows to return to your starting position.
8. Repeat as necessary.

Tips 

• Position your elbows at around 20 to 30 degrees away from the torso and don’t allow them to move during the exercise.
• Perform the exercise with controlled movements. Focus on a slow and controlled motion, resisting the urge to use momentum to move the weight. 
• Use a neutral grip (thumbs facing up) to reduce the strain on your wrists and elbows.

Optimal Sets And Reps

Best Long-Head Tricep Workout Routine

These exercises make a great addition to your arm or upper-body workout days. You can also perform two or three exercises back-to-back without resting in between. 

These methods can make your triceps work harder and fatigue quicker, which leads to improved muscle endurance and strength. However, it means you might not be able to lift as heavy a weight. 

So, we will be using supersets with lighter weights and higher reps. Following this, we will perform barbell lying triceps extensions with higher sets and lower reps. This will allow you to focus on maximum load for strength development. We then finish the session with a stretch!

Below is a sample plan for long-head tricep workouts.

Anatomy Of The Triceps Long Head

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 is a thick muscle on the back of your upper arm, between the shoulder and the elbow. It consists of three heads: the lateral, medial, and long head. 

The long-head triceps sit between the medial and lateral ones. It’s the longest one, crossing both the elbow and shoulder joints. It originates from the shoulder blade and attaches to the forearm. 

Its main role is to straighten the elbows. Due to its attachment at the shoulder, it also has a small shoulder action. It moves the arm back (extension) and to the side (abduction). The triceps long head helps to keep the upper arm bone in place during arm movements.

Benefits Of The Tricep Long-Head Exercises

The best long-head triceps exercises offer a range of benefits. Here’s what you can expect.

Builds Muscles

The long-head tricep workouts isolate the triceps long head. This causes it to work harder and increases the time they spend under tension. Targeting the long head directly for longer can promote muscle growth in the upper arm. 

Additionally, these exercises place the triceps in a stretched position, working its full range of movement. This can further develop muscle mass in the triceps.

Increases Strength

Incorporating exercises that work your triceps long head can improve your strength. That’s because you are actively using this muscle under load. Your body adapts to the load and improves the muscle’s force production. 

First, calculate your one repetition maximum. This is the maximum amount of weight you can lift for one repetition of an exercise with proper form. Then, begin your training with 30%–40% of your one rep max. Progress the load to 70–85%. This will greatly improve your strength.

Improves Stability 

The long-head triceps not only straightens the elbow but also helps stabilize the shoulder joint. This is due to its attachment to the shoulder blade and the forearm. It has an important role in elbow and shoulder stability. 

Strengthening it through long-head triceps exercises helps keep the upper arm bone in the shoulder socket. It prevents it from dislocation during arm movements.

Important Tips To Keep In Mind

Use proper form for each exercise to prevent injury and achieve better results. Start with lighter weights, that allow you to focus on technique. Gradually progress to heavier weights as you gain experience. Additionally, take your triceps through its full range of motion. This will challenge your body and encourage your triceps to grow. 

Always warm up before exercising and complete the overhead triceps stretch to increase the range of movement. Last but not least, exercise regularly, recover, and eat healthy to see consistent improvements in your triceps strength.

Conclusion

Doing long-head triceps exercises is essential for stronger and more defined arms. The best exercises include the skull crushers the EZ bar and barbell lying triceps extensions. These effectively target the triceps long head, making your upper arm more visually attractive. 

Additionally, this muscle keeps your shoulders safe during other exercises, such as the bench and overhead press.
To gain maximum benefits, warm up before workouts, use a full range of motion, and allow adequate rest between sessions. Don’t forget to use our workout guide for your next session and let us know how it goes.