Introduction
When it comes to building bigger and stronger arms, most people tend to focus only on the biceps. But the truth is, nearly two-thirds of your arm size actually comes from the triceps. This means if you want thicker, more powerful-looking arms, ignoring your triceps is a big mistake—especially the largest part of it, the long head.
Long head tricep exercises are crucial for building both size and strength in your arms. The triceps muscle has three parts: the lateral head, the medial head, and the long head. Among these, the long head is the biggest and the only one that crosses your shoulder joint. That’s why whenever you perform overhead arm movements, like an overhead dumbbell extension, the long head does most of the work.
In this blog, we’ll break down why the long head matters so much, which exercises target it best, and how you can add them to your workout routine. We’ll also look at dumbbell, cable, and barbell variations to make sure your triceps get trained from every angle.
If you’ve ever asked yourself:
- What are the best long head tricep exercises?
- Are dumbbells or cables better for building triceps?
- What’s the most effective way to hit the long head of the tricep?
This complete guide is for you. Let’s dive into the science and workouts that will help you maximize your tricep gains.
Table of Contents
Why Focus on the Long Head of the Triceps?
The triceps are made up of three distinct parts, or “heads”: the lateral head, the medial head, and the long head. While all three work together to extend your arm and stabilize your elbow joint, the long head is unique because it’s the only part of the triceps that crosses both the elbow and the shoulder joint. This dual connection makes it the most crucial part of the arm when it comes to overall mass and strength.
When you look at someone with thick, powerful arms, much of that size is due to a well-developed long head. That’s why many lifters say: “If you want bigger arms, train your triceps—especially the long head.” It not only gives your upper arms fullness from the back but also creates that 3D look when paired with a strong lateral and medial head.
Want to balance your arm growth? Don’t just focus on pushdowns—combine these with proven bodyweight exercises you can do anywhere for a complete workout routine, or skull crushers—stretch and contract the long head more effectively than regular pushdowns. This means if you ignore these movements, you’re leaving a huge chunk of potential growth untapped.
Another reason to focus on the long head is balance. Many people overtrain pushdowns and dips, which mostly hit the lateral and medial heads. This can lead to uneven development—your arms may get stronger, but they won’t have that complete, rounded look. By prioritizing long head tricep exercises, you make sure your triceps grow evenly, giving your arms both size and symmetry.
So, if you’ve been wondering: which tricep head makes arms look bigger? The answer is clear—the long head is the key. It’s the foundation for overall tricep thickness, stability, and strength.
Best Long Head Tricep Exercises (Overall)
If your goal is to build bigger and stronger triceps, you need to prioritize exercises that specifically stretch and activate the long head. Since the long head crosses over the shoulder joint, the best movements are the ones that keep your arms overhead or at an angle that fully engages it. Here are some of the most effective long head tricep exercises:
1. Close-Grip Bench Press
This variation of the bench press shifts the focus from your chest to your triceps. By bringing your hands closer together on the barbell, you force the long head to work harder during the press. It’s excellent for building both strength and size, especially if you progressively overload with weight.
2. Overhead Dumbbell Extension
One of the most popular long head exercises, this movement allows for a deep stretch at the bottom and a strong contraction at the top. You can perform it with one dumbbell held by both hands or with two dumbbells separately. Either way, it’s a killer move for hitting the long head.
3. Barbell Skull Crushers
Also called lying tricep extensions, skull crushers are a classic long head builder. When performed with the elbows slightly tilted back rather than straight up, they stretch the long head even more. You can also swap the barbell for an EZ curl bar to reduce wrist strain.
4. Cable Rope Overhead Extension
Cables provide constant tension, which keeps the long head engaged throughout the entire range of motion. Using a rope attachment also allows for a better stretch and squeeze at the top compared to a straight bar. This is one of the best finishing moves for sculpting your triceps.
5. Dips (Tricep-Focused)
While dips also hit the chest, adjusting your form to stay upright with your elbows tucked in places more stress on the triceps. The long head gets heavily involved here, especially as you push back up from the bottom. Weighted dips are even better once you master bodyweight.
For faster recovery from heavy pressing movements, check our guide on muscle strain recovery.
Dumbbell Long Head Tricep Exercises
Dumbbells are one of the most versatile tools for building the triceps, especially the long head. They allow for a greater range of motion, help correct muscle imbalances, and put less strain on your joints compared to heavy barbells. If you prefer training at home with simple gear, pair these dumbbell moves with our building workout plan to see even faster progress. Here are the best dumbbell exercises that directly target the long head:
1. Dumbbell Overhead Extension
This is one of the top choices for long head development. Sit on a bench with back support, hold one dumbbell with both hands, and lower it slowly behind your head. As you press back up, focus on squeezing the triceps. The overhead position forces the long head to stretch deeply, which stimulates growth.
2. Single-Arm Dumbbell Overhead Extension
Performing this move with one arm at a time allows you to concentrate fully on the contraction. It also helps fix strength imbalances between your left and right arms. Go lighter with the weight here to maintain proper form.
3. Dumbbell Tricep Kickbacks
Dumbbell kickbacks are often underestimated. But when performed with strict form, they can isolate the long head effectively. Verywell Fit explains how proper elbow alignment makes kickbacks an excellent finisher 4. Incline Dumbbell Overhead extension.
5. Dumbbell Close Grip Press
Lying flat on a bench, hold two dumbbells together above your chest and press them like a bench press. Keeping the dumbbells close forces the triceps—especially the long head—to take on more of the load compared to the chest.
These dumbbell variations can be easily included in both home and gym workouts. Whether you use heavy dumbbells for strength or lighter ones for higher reps and endurance, they are among the best long head tricep exercises you can do.
Cable Long Head Tricep Exercises
Cable machines are excellent for tricep training because they provide constant tension throughout the movement, unlike free weights, where resistance may drop at certain angles. For women who want toned arms while losing fat, check out gym workouts for women and add these tricep-focused cable moves for maximum definition. Here are the most effective cable exercises:
1. Cable Rope Overhead Extension
This is a staple for targeting the long head. Attach a rope to the low pulley, grab both ends, and extend your arms overhead. Lower the rope behind your head with control, then extend fully while separating the ends of the rope at the top. The overhead angle maximizes long head activation and stretch.
2. Straight Bar Pushdowns
While pushdowns mainly target the lateral and medial heads, adjusting your grip and leaning slightly forward engages the long head more. Use a straight bar and focus on locking out fully at the bottom to feel the long head working hard.
3. V-Bar Pushdowns
The V-bar allows a neutral grip, which can be easier on the wrists while still loading the triceps heavily. Keep your elbows tight and avoid using momentum—this movement is great for building mass across all three tricep heads, including the long head.
4. Single-Arm Cable Pushdowns
By isolating one arm at a time, you can focus more on form and prevent one side from taking over. This is especially useful if you notice strength imbalances in your triceps. Perform slowly and emphasize the squeeze at the bottom.
5. Cable Kickback Alternative
Set the cable to a low position, grab the handle, and mimic the motion of a dumbbell kickback. Unlike dumbbells, the cable keeps tension on the long head throughout the entire movement, making it an excellent burnout exercise at the end of your tricep workout.
With cables, you can also adjust resistance easily, making them perfect for progressive overload. Whether you’re building strength, size, or endurance, cable tricep exercises are some of the best long head tricep workouts for consistent growth.
Barbell & Free Weight Tricep Exercises
Barbells and other free weights are excellent for building raw strength and mass in the triceps. If you’re serious about growth, fuel your workouts with the right supplements. Our detailed guide on Protein Powders can help you pick the perfect option for recovery and muscle gain. Here are the best options:
1. Barbell Close-Grip Bench Press
This is one of the most powerful tricep mass-builders. By narrowing your grip on the bar, you reduce chest activation and put maximum tension on the triceps. The long head, in particular, is heavily engaged as you press the weight back up. This movement allows you to go heavier than most isolation lifts, making it ideal for overall size.
2. Barbell Skull Crushers
Also known as lying tricep extensions, this classic exercise stretches and contracts the long head through a wide range of motion. To maximize long head involvement, let the bar travel slightly behind your head rather than directly above your forehead. This added stretch stimulates more muscle fibers in the long head.
3. EZ Bar Overhead Extension
An alternative to skull crushers, this move involves holding an EZ curl bar overhead and lowering it behind your head. Because your arms are overhead, the long head gets the most activation. The curved bar design is also gentler on the wrists compared to a straight bar.
4. Free Weight Tricep Extensions
Using plates or heavy free weights, you can perform standing or seated overhead extensions. These work much like the dumbbell or barbell version, but the grip can feel more natural depending on your equipment.
5. Smith Machine Close Grip Press
If you have access to a Smith machine, close-grip presses become safer and more stable. This allows you to overload the long head with heavier weights while keeping the motion controlled.
Barbell and free weight exercises are perfect for progressive overload—a key factor in muscle growth. Since the long head thrives on heavy stretches and powerful lockouts, these lifts will quickly add size and thickness to your arms when programmed consistently.
How to Train the Long Head of the Tricep Effectively
Training the long head of the triceps isn’t just about picking random exercises—it’s about understanding form, angles, and muscle mechanics. Since the long head crosses both the shoulder and elbow joints, it requires specific movements to activate fully. Here’s how to train it the right way:
1. Prioritize Overhead Movements
The long head gets the most stretch when your arms are positioned overhead. Exercises like overhead dumbbell extensions, cable rope overhead extensions, and barbell overhead presses place the muscle in its strongest growth position. Make sure at least one overhead exercise is included in every tricep workout.
2. Focus on Full Range of Motion
Half reps cheat your long head of the tension it needs. Lower the weight deep enough to feel the stretch behind your head, then extend fully until your arms are locked out. This complete stretch-and-squeeze cycle is what forces the long head to grow.
3. Maintain Proper Elbow Position
A common mistake is letting the elbows flare out. This reduces long head activation and increases strain on your shoulders. Keep your elbows tucked close to your head and stable throughout the movement for maximum engagement.
4. Stretching and Pre-Exhaustion
Because the long head responds well to stretching, you can add movements like incline dumbbell extensions or behind-the-head stretches before your main lifts. This primes the muscle for better activation during heavy presses.
5. Use Progressive Overload
The long head, like any other muscle, grows best when it’s challenged with more resistance over time. Increase your weight slowly, add extra sets, or manipulate tempo (slow negatives, explosive push-ups) to keep pushing the muscle beyond its comfort zone.
6. Avoid Relying Only on Pushdowns
Pushdowns are great for the lateral and medial heads, but they don’t stretch the long head enough. If your tricep routine is mostly pushdowns, your arms may look flat from the back. Balance is key—combine pushdowns with overhead extensions and close-grip presses.
7. Train With Both Heavy and Light Loads
Heavy barbell presses and skull crushers build mass, while higher-rep cable or dumbbell kickbacks provide definition. Mixing both styles ensures the long head develops strength, thickness, and endurance.
Long Head Tricep Workout Plan (Sample Routine)
Here’s a balanced tricep workout that emphasizes the long head while still giving enough attention to the lateral and medial heads. You can do this routine 2 times per week, with at least 48 hours of recovery between sessions.
Warm-Up (5–10 minutes)
- Light dumbbell arm extensions (5–10 lbs) – 2 sets of 15 reps
- Band pull-aparts or light pushdowns – 2 sets of 20 reps
(This primes your elbows and shoulders, preventing injury.)
Main Workout
1. Overhead Dumbbell Extension – 3 sets of 10–12 reps
This movement stretches the long head under load, making it one of the best builders. Focus on slow, controlled reps with a full range of motion.
2. Close-Grip Bench Press – 3 sets of 8–10 reps
Go slightly heavier here. This compound exercise overloads the triceps and builds strength, with the long head contributing significantly during the press.
3. Cable Rope Overhead Extension – 3 sets of 12–15 reps
Use moderate weight and focus on squeezing at the top. This keeps constant tension on the long head for hypertrophy (muscle growth).
4. Barbell Skull Crushers – 3 sets of 10–12 reps
Perform with an EZ bar if possible for wrist comfort. Tilt your arms slightly back instead of vertical for a deeper long head stretch.
5. Finisher: Tricep Dips or Diamond Push-Ups – 2–3 sets to failure
Bodyweight movements are excellent finishers. Stay upright during dips or use a close hand position in push-ups to maximize tricep engagement.
Cool Down & Stretching
- Overhead tricep stretch: Hold 20–30 seconds per arm.
- Behind-the-back tricep stretch: Hold 20–30 seconds per arm.
(This improves recovery and maintains flexibility.)
This sample plan combines heavy compound lifts with isolation moves and high-rep finishers to target the long head from multiple angles. Stick with it consistently, progressively increase your weights, and you’ll see noticeable growth in both size and strength.
FAQs About Long Head Tricep Exercises
Q1. What’s the best exercise for the long head of the tricep?
Overhead movements like the dumbbell overhead extension or cable rope overhead extension are the most effective because they stretch and activate the long head fully.
Q2. How can I hit the long head at home?
You can do diamond push-ups, bench dips, and dumbbell overhead extensions. Even light dumbbells or resistance bands work well if you don’t have heavy equipment.
Q3. Are dumbbells or cables better for the long head?
Both are useful. Dumbbells allow for a deep stretch, while cables keep tension throughout the whole movement. Combining them in your routine gives the best results.
Q4. Which exercise builds mass the fastest?
The close-grip bench press is the top mass builder. It lets you use heavy weights, which overloads the triceps—especially the long head.
Q5. Which tricep head makes arms look bigger?
The long head adds the most thickness and size to the upper arms, making them look fuller and more powerful from every angle.
Conclusion
The triceps are the real key to building bigger and stronger arms, and the long head tricep exercises are the most important part to focus on. By adding overhead movements, close-grip presses, and a mix of dumbbell, cable, and barbell variations, you can target the long head effectively for maximum muscle growth.
Remember, exercises like overhead dumbbell extensions, cable rope extensions, close-grip bench press, and skull crushers should be staples in your routine. Combine heavy compound lifts with isolation work, train with proper form, and stay consistent.
If you’ve been wondering how to make your arms look thicker and more powerful, the answer is simple: prioritize long head tricep exercises. Start applying these workouts today, and you’ll notice the difference in strength, size, and definition.
