Understand the long head of your triceps
If you want bigger arms and stronger presses, focusing on long head tricep exercises is one of the smartest changes you can make to your workouts.
Your triceps have three parts, or “heads”
- Long head
- Lateral head
- Medial head
The long head is the biggest of the three. It sits on the inside of your upper arm, closest to your body, and it creates a lot of the overall arm size you see when your arms are at your sides. According to guides from Legion Athletics and Kettlebell Kings, the long head of the triceps is crucial for arm size, strength, and overall upper body performance.
What makes the long head unique is where it starts. Instead of beginning on your upper arm bone, it actually starts on your shoulder blade and runs all the way down to your elbow. That means it does two key jobs:
- Extends your elbow, like when you lock out a press
- Helps extend your shoulder, like when you bring your arm back behind you
Because of this, the long head responds best when you train it through a full range of motion, especially when your arm is overhead or moving behind your torso.
Key principles for long head tricep training
Before you jump into specific long head tricep exercises, it helps to understand how to train this muscle effectively. Most guides agree on a few main principles.
Use both stretched and contracted positions
You get the best long head development when you:
- Stretch it under load by raising your arms overhead
- Fully contract it by moving your arms down and slightly behind your body
Overhead exercises like skull crushers and overhead extensions put the long head in a stretched position, which research summarized by Generation Iron suggests is especially effective for muscle growth. Movements where your upper arm travels slightly behind your torso, such as kickbacks and drag-style pushdowns, emphasize a strong contraction.
Choose smart rep ranges
From the research:
- 8–12 reps with heavier weights work well for strength and size
- 12–15 reps with lighter or moderate weights are useful for more control-focused moves such as kickbacks
In most cases you will want 3–4 sets in these ranges, with rest long enough for you to keep good form on the next set.
Prioritize form and control
Common mistakes that reduce long head activation and increase injury risk include:
- Cutting the range of motion short
- Swinging the weight or using momentum
- Letting elbows flare out excessively on overhead work
- Overloading the weight and shifting strain into your shoulders or elbows
Keeping your movements slow and controlled gives you better muscle tension and reduces joint stress, which is especially important for overhead long head tricep exercises such as the French press or dumbbell overhead extensions.
Best long head tricep exercises to start today
Below are long head tricep exercises you can plug into your current routine. You do not need to use all of them at once. Start with 2 to 4 movements that fit the equipment you have, then rotate over time.
Close grip bench press
The close grip barbell bench press is one of the best overall long head tricep exercises. It allows you to use relatively heavy weights safely and it hits all three heads of the triceps along with your chest and shoulders. Legion Athletics highlights this as one of the top choices for building size and strength.
How to do it
- Lie on a flat bench and grab the bar with a grip slightly narrower than shoulder width.
- Keep your elbows close to your body and your wrists stacked over your elbows.
- Lower the bar slowly to your lower chest or upper ribcage.
- Press the bar back up, focusing on driving through your triceps as you lock out.
Form tips
- Do not grip too narrowly. A hand position just inside shoulder width is usually enough.
- Keep your shoulders packed down into the bench to protect your joints.
Suggested work: 3–4 sets of 6–10 reps.
Skull crushers (lying triceps extensions)
Skull crushers are a classic long head tricep exercise because they train the muscle in a stretched position when your arms are overhead. They can be done with an EZ bar, straight bar, or dumbbells.
How to do it
- Lie on a bench with a bar or pair of dumbbells held above your chest, arms straight.
- Keeping your upper arms mostly still and slightly tilted back, bend your elbows to lower the weight toward your forehead or just behind your head.
- Pause briefly, feeling the stretch in your triceps.
- Extend your elbows to bring the weight back up, stopping just before you fully lock out to maintain tension.
Form tips
- Keep your elbows pointed roughly toward the ceiling instead of letting them flare wide.
- Move only at the elbows and avoid turning it into a press.
Suggested work: 3–4 sets of 8–12 reps.
Dumbbell overhead triceps extension
Overhead dumbbell triceps extensions are frequently recommended as one of the best long head tricep exercises, because they put the muscle under a deep stretch when the arms are overhead. This is echoed by both Kettlebell Kings and Generation Iron guides.
You can do this move seated or standing, with one dumbbell held in both hands or a single dumbbell in each hand.
How to do it
- Sit or stand tall and hold a dumbbell overhead with both hands, arms straight.
- Keeping your upper arms close to your head, bend your elbows and lower the weight behind your head.
- Go as low as is comfortable for your shoulders while maintaining control.
- Press the weight back up until your arms are nearly straight.
Form tips
- Avoid arching your lower back. Brace your core as you move.
- Keep your elbows in toward your ears rather than letting them drift outward.
Suggested work: 3–4 sets of 8–12 reps.
French press
The French press is essentially an overhead triceps extension done with a barbell or EZ bar. It targets the long head due to the overhead arm position and can be done seated or standing. Generation Iron notes that it is important not to lock out too hard at the top or shift stress into the elbows or shoulders.
How to do it
- Sit on a bench and hold an EZ bar overhead with your hands just inside shoulder width.
- Keep your upper arms vertical and close to your head.
- Slowly bend your elbows to lower the bar behind your head.
- Stop when you feel a strong but comfortable stretch.
- Extend your elbows to raise the bar back up, stopping just before your arms fully lock.
Form tips
- Control the weight on the way down. Do not let it drop behind your head.
- Use a moderate load that lets you maintain elbow position.
Suggested work: 3–4 sets of 8–12 reps.
Cable overhead triceps extension
Using a cable or band for overhead extensions gives you constant tension on the long head throughout the movement. This is another staple among long head tricep exercises in many training guides.
How to do it
- Attach a rope, straight bar, or EZ attachment to a low pulley.
- Turn away from the machine and step forward, bringing the handle overhead so your elbows are bent and pointing up.
- With your upper arms in place, extend your elbows to press the handle overhead.
- Control the handle back to the starting position.
Form tips
- Keep your ribs down and your core braced.
- Pick a weight that allows a smooth, full range of motion.
Suggested work: 3–4 sets of 10–15 reps.
Rope or straight bar press-downs
Cable press-downs are a familiar triceps exercise and can be tweaked to emphasize the long head by controlling the range and the position of your upper arm. Guides note that the straight bar attachment can increase stress on the long head.
How to do it
- Attach a rope or straight bar to a high pulley.
- Stand tall, grip the handle, and bring your elbows close to your sides.
- Press the handle down by straightening your elbows until your arms are just short of locked out.
- Slowly let the handle rise until your elbows are bent and your forearms are just above parallel.
For extra long head engagement
- Lean very slightly forward and allow your shoulders to move just a bit so your hands end up slightly behind your hips at the bottom.
- Focus on squeezing your triceps hard at the bottom of each rep.
Suggested work: 3–4 sets of 10–15 reps.
Tricep kickbacks
Tricep kickbacks are not heavy, but they are excellent for targeting the fully contracted position of the long head, since your arm moves behind your torso. They are often recommended in rep ranges of 12–15 with lighter weights to keep form clean.
How to do it
- Stand hinged at the hips or support one knee and one hand on a bench.
- Hold a dumbbell at your side with your elbow bent to about 90 degrees.
- Keeping your upper arm close to your body, extend your elbow to straighten your arm behind you.
- Squeeze at the top, then slowly return to the start.
Form tips
- Do not swing your upper arm. Keep it still and move only at the elbow.
- If your torso is upright you will lose tension. Hinge forward to keep the weight working directly against your triceps.
Suggested work: 2–3 sets of 12–15 reps.
Dips and weighted dips
Dips are highly effective compound long head tricep exercises because they let you load the movement heavily over time and involve all three heads of the triceps. Weighted dips with an upright torso are especially effective for triceps development, although they do not fully stretch the long head.
How to do it
- Grip parallel bars and support your body weight with straight arms.
- Keep your chest tall and your torso mostly upright.
- Bend your elbows and lower yourself until your upper arms are around parallel to the floor, or as low as your shoulders comfortably allow.
- Press yourself back up by straightening your elbows.
Form tips
- To emphasize triceps, avoid leaning far forward, which shifts more load into your chest.
- Start with bodyweight and add load with a belt or dumbbell between the feet once you can perform solid sets.
Suggested work: 3–4 sets of 6–10 reps.
Diamond push-ups
Diamond push-ups are a simple way to target your triceps more with just your bodyweight. They also involve all three heads and help build lockout strength that carries over to other long head tricep exercises.
How to do it
- Get into a push-up position and place your hands close together under your chest, forming a diamond or triangle shape with your thumbs and index fingers.
- Keep your body in a straight line from head to heels.
- Lower your chest toward your hands, keeping your elbows close to your sides.
- Push back up to the starting position.
Form tips
- If full diamond push-ups are too challenging, start on your knees or elevate your hands on a bench.
- Keep your core braced so your hips do not sag.
Suggested work: 3–4 sets of as many quality reps as you can perform.
Straight arm pulldowns
Straight arm pulldowns look like a back exercise at first glance, but guides also list them as a useful way to involve the long head because your arm travels from a high position down toward your hips, which uses both shoulder extension and elbow stability.
How to do it
- Attach a straight bar or rope to a high pulley.
- Stand facing the machine and grip the handle with straight arms, slightly above shoulder height.
- With a soft bend in your elbows, pull the bar down in an arc until it reaches your upper thighs.
- Slowly return to the starting position.
Form tips
- Keep your elbows nearly straight and rely on your lats and triceps to control the movement.
- Use light to moderate weight so you can feel the muscles working rather than yanking the cable.
Suggested work: 2–3 sets of 12–15 reps.
Sample long head focused tricep workout
Here is a simple way to build a tricep session around long head tricep exercises. You can do this 2 times per week, with at least a day of rest between sessions.
Workout A
- Close grip bench press
- 4 sets of 6–8 reps
- Skull crushers or French press
- 3 sets of 8–12 reps
- Cable overhead triceps extension
- 3 sets of 10–12 reps
- Tricep kickbacks
- 2 sets of 12–15 reps
Workout B
- Weighted dips or bodyweight dips
- 4 sets of 6–10 reps
- Dumbbell overhead triceps extension
- 3 sets of 8–12 reps
- Rope or straight bar press-downs
- 3 sets of 10–15 reps
- Straight arm pulldowns
- 2 sets of 12–15 reps
You can alternate these workouts within your weekly training plan or use only one and repeat it, depending on your schedule.
How often to train your long head triceps
Guides on tricep training and hypertrophy suggest:
- Training your triceps 2–3 times per week works well for most people
- Including at least 2 long head focused exercises in each session is ideal for growth
- Using 3–4 sets per exercise in the recommended rep ranges gives a solid training volume
If your overall program is high in pressing volume, you may not need as much direct tricep work. On the other hand, if you want to prioritize arm growth, you might devote a full session each week to triceps, built around these long head tricep exercises.
Progress, recovery, and what to expect
Growth in the long head of the triceps is not instant, but consistent training pays off. Sources note that many people see noticeable changes in tricep size in roughly 6–12 weeks when they combine:
- Regular long head focused training
- A high protein diet that supports muscle repair
- Adequate rest between sessions
Signs you are on the right track
- You can add small amounts of weight over time
- You can perform more reps with the same weight
- You feel a clear pump and fatigue in the back of your arms after sessions
Watch for signs of overdoing it, such as persistent elbow or shoulder pain, sharp discomfort during overhead movements, or soreness that lasts well beyond 48–72 hours. If that happens, reduce your volume slightly, check your form, and consider substituting a less stressful variation.
Bringing it all together
To build fuller, stronger arms, you need to give the long head of your triceps specific attention. That means:
- Including overhead long head tricep exercises that stretch the muscle, such as skull crushers, French presses, and overhead extensions
- Adding movements that fully contract the long head, such as kickbacks, dips, and properly performed press-downs
- Training 2–3 times per week with smart rep ranges and controlled form
You do not need to overhaul your entire program at once. Start by choosing one or two of these exercises for your next upper body day. As they begin to feel natural, you can expand to a small, focused routine built around the long head.
Pick one exercise from the list today, add it to your next workout, and pay attention to how your triceps feel afterward. With a few weeks of consistency, you will start to notice the difference every time you flex your arms or press a weight overhead.
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