Long Head Tricep Exercises: How to Build Bigger and Stronger Arms
If you want bigger and stronger arms, you must train your triceps properly. Many people only focus on biceps, but the truth is that triceps make up about two-thirds of your upper arm. This means strong triceps can make your arms look much bigger. The triceps have three parts: the long head, lateral head, and medial head. Out of these, the long head is the biggest and most important for thick and strong arms. Training the long head gives your arm a fuller and muscular look. In this article, you will learn the best exercises for the long head triceps and tips to make it grow. Everything is explained in easy words so beginners can understand and follow it.
What Is the Long Head of the Triceps?
The long head is the largest part of the triceps. It starts from your shoulder blade and goes down to your elbow. Because of this, it helps move your elbow and your shoulder. This makes the long head different from the other two parts of the triceps. When your long head is strong, it makes the back of your arm look thicker and more muscular. Even when your arms are relaxed, strong long heads make your arms look bigger. This is why bodybuilders focus on training this part of the triceps. If you want arms that look full and strong, you cannot skip long head exercises.
Why You Should Train the Long Head
Training the long head of the triceps has many benefits. First, it adds size to the back of your upper arm, making your arms look thick. Second, it helps you in exercises like bench presses, push-ups, and dips, because strong triceps give you more pushing power. Third, strong long heads protect your shoulder and reduce the chance of injury. Many people ignore this part of the triceps and only do pushdowns, which mainly work the lateral head. But if you want strong and big arms, training the long head is very important. It makes your arms look balanced, strong, and complete.
How to Target the Long Head of the Triceps
The long head works best in exercises where your arms are over your head or behind your body. Overhead exercises stretch the long head fully, which makes it work harder. Similarly, exercises where your elbows move slightly behind your body also hit the long head more than the other parts. To train it well, you must focus on slow and controlled movements. Avoid swinging the weights or using too much momentum. The goal is to feel the muscle working in every rep. Exercises that stretch the muscle and give a strong contraction are the best for long head growth.
Best Long Head Tricep Exercises
Here are the best exercises to make your long head triceps bigger and stronger. Each exercise is explained in simple words.
1. Overhead Dumbbell Tricep Extension
This is one of the best exercises for the long head. Hold a dumbbell with both hands above your head. Slowly lower it behind your head until you feel a stretch. Then push it back up. You can also use one dumbbell in each hand. Keep your elbows close to your head and do not swing your arms. Doing this slowly will work the long head very well. It helps in building size and strength.
2. Cable Overhead Rope Extension
Using a cable with a rope gives constant tension on your triceps. Attach the rope to a low pulley and pull it behind your head. The cable keeps the muscle working throughout the movement. Make sure to stretch fully at the bottom and squeeze your triceps at the top. This is safer for your elbows and good for higher reps. It also gives a very strong contraction in the long head.
3. Skull Crushers (Lying Tricep Extensions)
Skull crushers are great for long head growth. Lie on a bench and hold a barbell or dumbbells. Lower the weight slowly to your forehead or slightly behind your head. Keep your elbows in place and push the weight back up. Slow and controlled movement is important. This exercise makes your triceps bigger and more defined. For variation, you can also do it on an incline bench to stretch the long head even more.
4. Incline Dumbbell Tricep Extension
Lie on an incline bench and hold dumbbells above your head. Lower the weights slowly behind your head, then push them back up. Because of the incline, your arms stretch further, which works the long head more. Use light to medium weights to avoid injury. This exercise is very effective for making the back of your arms look thick and strong.
5. Long Head–Focused Dips
Dips are a great exercise for triceps. To focus on the long head, lean slightly forward and let your elbows move behind your body. Lower slowly and push back up. You can use parallel bars or a dip station. If dips are too hard, use a resistance band for support. This exercise makes your long head stronger and bigger, and also improves your overall arm strength.
6. Dumbbell Kickbacks
Kickbacks are simple but effective if done correctly. Keep your upper arm slightly back behind your body. Extend your arm fully and squeeze your triceps at the top. Use lighter weights to keep control. Do not swing your arm. Kickbacks isolate the long head and help in giving your triceps a defined shape. They are perfect at the end of your tricep workout.
7. Close-Grip Bench Press
The close-grip bench press works all three triceps heads, but if you keep your elbows close to your body, the long head works more. Hold the bar shoulder-width apart, lower it slowly, and push back up. This exercise not only builds tricep size but also makes your pushing strength stronger. It is very effective for overall arm growth.
Tips to Grow the Long Head Triceps
- Stretch Fully: Overhead and incline exercises stretch the long head fully. This helps it grow.
- Move Slowly: Do not rush. Slow reps give better results.
- Use Moderate Weight: Heavy for big lifts, light to medium for isolation exercises.
- Mix Heavy and Light Reps: Heavy sets build strength, light/high reps increase size.
- Train Twice a Week: Two sessions are enough for growth without overtraining.
Sample Long Head Tricep Workout
- Overhead Dumbbell Extension – 4 sets × 10–12 reps
- Skull Crushers – 4 sets × 8–10 reps
- Rope Overhead Cable Extension – 3 sets × 12–15 reps
- Dumbbell Kickbacks – 3 sets × 12–15 reps
This routine focuses on stretching, contraction, and proper volume for long head growth. Consistency will make your triceps stronger and bigger.
Conclusion
The long head of the triceps is the most important part for arm size and shape. By using overhead stretches, controlled movements, and isolation exercises, you can make it grow faster. Following a routine like the one above will improve your arm size, strength, and appearance. Anyone who wants bigger, stronger, and well-shaped arms must train the long head triceps regularly.
