Long head tricep workout is the key to building bigger, stronger arms. The triceps make up most of your upper arm. And the long head is the biggest part of it. If you ignore it, your arms will always look flat—no matter how many pushdowns you do.
Honestly, I didn’t notice this until I started training smarter. The long head needs more stretch. More overhead work. That’s how it grows. And once it does, your arms pop from every angle.
In this guide, I’ll show you how to train it right. No fluff. Just the moves that work.
Why the Long Head of the Tricep Matters
Long head tricep workout plays a big role in building full, powerful-looking arms. It’s not just about size—it’s about shape, balance, and performance.
- This part builds serious mass.
Compared to the other tricep heads, the long head adds the most volume. Training it properly makes your upper arms look much thicker. - It gives your arms that back-angle pop.
From behind, a well-developed long head creates that distinct drop and roundness. Without it, your triceps look flat or underdeveloped. - Neglecting it weakens overhead movement.
Since it attaches at the shoulder blade, a strong long head supports better control and power in overhead lifts like presses and jerks. - Standard moves don’t hit it well.
Most pushdowns or close-grip presses miss the full stretch it needs. Overhead angles are the only way to train it right.
Top Long Head Tricep Exercises You Should Try
A proper long head tricep workout starts with picking the right moves. You need exercises that place your arms overhead or behind your body to stretch the long head fully. That’s what activates it best.
Overhead Dumbbell Extension
Lift the dumbbell above your head with both hands. Keep your elbows close and lower slowly. This puts maximum tension on the long head.
EZ Bar Skull Crushers
Lower the bar slightly behind your head instead of straight to your forehead. That deeper stretch hits the long head harder.
Rope Overhead Cable Extension
Step forward and lean into the movement. Extend the rope above and pull it apart at the top. This variation keeps constant tension.
Incline Dumbbell Kickbacks
Lay your chest on a low-incline bench. Kick the dumbbells back while keeping your arms locked in. The angle makes the long head do more work.
Single-Arm Overhead Dumbbell Extension
Use one hand at a time. Go light, focus on control, and feel the stretch at the bottom. It’s perfect for isolating and fixing strength gaps.
Tips to Maximize Your Long Head Tricep Workout
A solid long head tricep workout can be much more effective with a few simple tips. Paying attention to form, tempo, and recovery will help you get better results faster.
| Tip | Explanation |
|---|---|
| Train with a full stretch | Focus on overhead moves that stretch the long head for better growth. |
| Control the tempo | Slow down reps, especially the lowering phase, to keep tension longer. |
| Focus on mind-muscle connection | Feel the long head working; squeeze and control each rep carefully. |
| Don’t ignore recovery | Allow enough rest between workouts and support growth with good nutrition. |
Training the long head of your triceps is essential for bigger, well-shaped arms. By focusing on the right exercises and following these tips, you’ll see noticeable gains. Remember, consistency and good form matter more than heavy weights. Add these moves to your routine and watch your arms transform.
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.