Best Exercises for Targeting the Long Head Triceps Muscle

Anatomy of the Triceps Brachii

The triceps brachii is made up of three heads:

• Lateral head
• Medial head
• Long head

The lateral and medial heads originate on the humerus and are more involved in elbow extension. The long head originates near the scapula and assists with shoulder joint movements.

Why Isolate the Long Head?

Direct long head training leads to:

• Increased arm size and definition
• Improved overhead pressing strength
• Enhanced arm extension power
• Reduced risk of elbow pain and injury
• Balanced triceps development

6 Best Long Head Triceps Exercises

1. Straight Bar Lying Triceps Extensions

Also known as skull crushers. Lie back on a bench holding a barbell with an underhand, shoulder-width grip.

Keeping your upper arms stationary, lower the bar back behind your head until you feel a stretch in your triceps. Press back to the top.

2. Rope Triceps Pushdowns

Attach a rope handle to the high pulley on a cable station. With your shoulders pulled down and back, push the rope down until your arms lock out.

Squeeze the triceps hard at the bottom to maximize long head activation.

3. Dumbbell Overhead Triceps Extensions

Sit upright on a bench with a dumbbell held overhead in both hands. Keeping your upper arms stable, lower the dumbbell behind your head.

Reverse the motion by using your triceps to press the weight back overhead. Make sure you go all the way down on each rep.

4. Cable Overhead Triceps Extensions

Stand upright facing away from a high pulley machine. Grasp a straight bar attachment and fully extend your arms overhead.

Without moving the upper arms, use your triceps to flex and extend your elbows. This is very similar to the dumbbell version but allows constant tension.

5. Decline EZ Bar Skull Crushers

Lie back on a decline bench angled at 30-45 degrees. Using an EZ curl bar, extend your arms overhead with your elbows tucked in.

Slowly lower the bar back behind your head by bending the elbows. Press back to the top by squeezing your triceps.

6. Decline Dumbbell Triceps Extensions

The same concept as above but with dumbbells. Perform the movement one arm at a time to increase range of motion.

Make sure to lower the weights deep enough to feel a stretch in the long head of your triceps.

Triceps Workout

Try this triceps workout built around long head isolation twice per week:

Workout A

• Straight Bar Lying Triceps Extensions - 4 sets x 8-10 reps
• Rope Triceps Pushdowns - 3 sets x 12-15 reps
• Overhead Dumbbell Extensions - 3 sets x 10-12 reps

Workout B

• Cable Overhead Extensions - 4 sets x 12, 10, 8, 6 reps
• Decline EZ Bar Skull Crushers - 3 sets x 6-8 reps
• Decline Dumbbell Extensions - 2 sets x 10-12 reps

This trains all three functions of the triceps. Make sure to consume plenty protein after your workout to maximize growth.

Conclusion

Isolating the long head of the triceps in your program leads to tremendous arm and upper body development.

Use these 6 exercises to directly target that muscle bellly. Combined with sound nutrition habits, you'll be rocking sleeve-straining arms.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.