Exercises for long head tricep are often overlooked. Many lifters don’t know how to grow this part. Some notice their long head is too small. Others see one arm bigger than the other. It can feel frustrating.
This happens because the long head needs special training. Normal tricep moves like pushdowns don’t work it enough. To grow the long head, you need the right angle. You need exercises that stretch the arm overhead.
This article will help. First, we’ll explain the three heads of the triceps. Then we’ll show you the best moves to fix the problem.
The Anatomy of the Triceps
The triceps has three heads:
- Long head: Runs from the shoulder to the elbow. Helps with arm size and shoulder movement.
- Lateral head: On the outer side of the arm. Makes the arm look wide.
- Medial head: Deep inside. Helps with pushing strength.
The long head is the biggest part. It gives your arm most of its size. It also works when your arm moves over your head.
Many people miss this part in training. That’s why their arms don’t grow fully. To fix this, you need to target the long head the right way.
Best Exercises for Long Head Tricep
To train the long head, you must raise your arms. This puts the long head in a stretched position. Here are the best exercises to do that.
1. Overhead Dumbbell Triceps Extension
This is one of the best moves for the long head.
- Sit or stand with a dumbbell.
- Hold it with both hands over your head.
- Lower it behind your head, then lift it back up.
Keep your elbows close. Move slow and controlled. This gives the long head a full stretch.
2. Overhead Cable Triceps Extension
Cable Overhead Triceps Extension is another top move for the long head.
- Use a rope or straight bar.
- Stand and pull from a high pulley.
- Keep your arms overhead and extend fully.
The cable gives constant tension. The overhead angle hits the long head well. Don’t swing your arms. Keep your form tight.
3. EZ-Bar Skull Crusher (Arms Tilted Back)
This version hits the long head harder than the standard form.
- Lie on a flat bench with an EZ-bar.
- Start with the bar above your face.
- Move your arms slightly back, not straight up.
- Lower the bar behind your head, then press up.
Tilting the arms back stretches the long head more.
4. Dumbbell Kickback (with Full Extension)
This move works best with slow, full extension.
- Hold a dumbbell in one hand.
- Lean forward and keep your back flat.
- Pull your elbow up and extend your arm back fully.
Pause at the top to feel the squeeze. Use light weight for control.
5. Close-Grip Bench Press
This is a compound move. It works all three heads, but the long head helps a lot.
- Lie on a bench with the barbell.
- Grip the bar slightly closer than shoulder-width.
- Lower it to your chest, then press up.
Keep your elbows close to your body. This helps target the triceps more.
The long head of the triceps is often missed in training. But it plays a big role in arm size and strength. To fix weak or uneven arms, you need to hit this part the right way.
Use the exercises for long head tricep from this list. Pick 2 to 3 of them for each workout. Do 3 to 4 sets per exercise. Aim for 8 to 12 reps with good form.
Stay consistent. Over time, you will see real growth in your arms.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.