Understand your long head triceps
If you want bigger arms, stronger presses, and healthier shoulders, long head tricep exercises should be high on your list. The long head is the largest part of your triceps and plays a big role in both arm size and upper body strength.
Your triceps have three heads:
- Long head
- Lateral head
- Medial head
The long head is the big section along the back and inside of your upper arm, closest to your body. It is unique because it starts on your shoulder blade, not your upper arm bone. That means it helps with:
- Elbow extension, straightening your arm
- Shoulder extension, bringing your arm back or down toward your body
- Shoulder stability, helping keep the shoulder joint steady
When your arm is at your side, the long head provides most of the visible upper arm mass. If you want your arms to look fuller from behind or in a relaxed position, you need to pay attention to long head tricep exercises.
How to target the long head
Because of where it attaches, the long head of your triceps responds best to two main movement patterns:
-
Exercises that stretch it
These put your arms overhead so the long head lengthens, for example overhead triceps extensions or skull crushers. Training muscles in a stretched position is linked with greater muscle growth in several recent guides, such as those from Legion Athletics and Kettlebell Kings. -
Exercises that fully contract it
These pull your arm down and back behind your body, for example certain pressdowns or kickbacks. This lets the long head shorten completely.
You will get the best results if your workouts include both types, not just one. Think of it as training the long head through its full range of motion, from stretched overhead to fully contracted down and back.
Key training guidelines
Before you dive into specific long head tricep exercises, a few simple rules will help you get more from every set.
Choose the right rep ranges
The research you saw highlights useful rep ranges for the long head:
- 8 to 12 reps with heavier weights for strength and size
- 12 to 15 reps with lighter to moderate weights for control and a strong muscle “burn,” especially on moves like tricep kickbacks
You can mix both in a single triceps workout. For example:
- Start with a heavier compound exercise for 3 to 4 sets of 8 to 10
- Follow with one or two isolation moves for 3 sets of 12 to 15
Train often enough, not too much
Guides from Legion Athletics and Kettlebell Kings recommend:
- Triceps training 2 to 3 times per week
- 3 to 4 sets of 8 to 12 reps per long head focused exercise
- At least two long head exercises per session
This is usually enough volume to stimulate growth if your form is solid and you are eating enough protein.
Use good form and full range
Common mistakes that limit long head results include:
- Short, choppy reps that never fully stretch or contract the muscle
- Swinging the weight and using momentum
- Letting your shoulders or elbows take over during overhead exercises
- Overtraining without allowing recovery
Slowing down your reps, especially on the way down, increases time under tension, which the research notes is helpful for long head triceps growth.
Best compound exercises for the long head
Compound exercises work several muscles at once and let you use heavier loads. They do not isolate the long head, but they are great for overall size and strength, and the long head is heavily involved in pressing movements.
Close grip bench press
The close grip bench press is one of the best long head tricep exercises you can do. Guides like those from Legion Athletics describe it as an excellent upper body builder because:
- You can go heavy safely
- All three triceps heads work hard
- Your chest and shoulders get trained too
How to do it
- Lie on a flat bench with your feet planted.
- Grip the bar slightly narrower than shoulder width. Your wrists should stay stacked over your elbows, not uncomfortably close together.
- Unrack the bar and hold it over your chest with straight arms.
- Lower the bar slowly to your lower chest or upper ribs, keeping elbows close to your sides.
- Press back up until your arms are almost straight. Avoid forcefully locking out.
Sets and reps
- 3 to 4 sets of 6 to 10 reps
Start lighter until your wrists and shoulders are comfortable with the narrower grip.
Dips
Weighted or bodyweight dips are another strong long head tricep exercise. When you keep your torso more upright, they challenge your triceps heavily and allow you to add weight over time.
How to do it
- Support yourself on parallel bars with locked elbows and a tall chest.
- Cross your ankles behind you if that feels stable.
- Lower yourself by bending your elbows, keeping your torso mostly upright.
- Go down until your upper arms are roughly parallel to the floor and your shoulders feel comfortable.
- Press back up to straight arms without slamming into the lockout.
Weighted dips are very effective but can stress the shoulders if you rush progression. Take your time adding load and stop your range of motion if you feel joint discomfort.
Sets and reps
- 3 sets of 6 to 10 reps if you are adding weight
- 3 sets close to technical failure if you are using bodyweight
Diamond pushups
Diamond pushups, where your hands are close together under your chest, significantly increase triceps involvement. They are a simple option at home or at the end of a session when you do not want to set up more equipment.
How to do it
- Get into a pushup position with hands under your chest, thumbs and index fingers forming a diamond or triangle shape.
- Keep your body in a straight line from head to heels.
- Lower your chest toward your hands, keeping elbows close to your sides.
- Press back up, focusing on pushing through the heel of your palm.
Sets and reps
- 2 to 4 sets of 10 to 20 reps, depending on your current strength
If these are too tough, drop your knees to the floor and build from there.
Best isolation exercises for the long head
Isolation exercises let you focus on the long head with less help from other muscles. These usually involve overhead positions or very controlled elbow extension.
Overhead dumbbell triceps extension
Overhead dumbbell triceps extensions are among the best long head tricep exercises because they place the muscle in a fully stretched position when your arms are raised. Both Kettlebell Kings and Legion Athletics list them as top picks.
You can do them seated or standing, with one or two hands.
How to do it, two hand version
- Sit or stand tall while holding one dumbbell with both hands, palms against the inner plate.
- Press the dumbbell overhead until your arms are nearly straight.
- Keeping your upper arms close to your head, bend your elbows and slowly lower the dumbbell behind your head.
- Go down until you feel a strong stretch in the back of your arms, without shoulder pain.
- Press back up, stopping just before your elbows lock.
Form tips
- Do not flare your elbows out wide. Keep them angled slightly forward to reduce shoulder stress.
- Avoid swinging the weight. Your upper arms should be relatively stable.
Sets and reps
- 3 to 4 sets of 8 to 12 reps
Use a moderate weight that lets you control the bottom stretch.
Skull crushers or lying triceps extensions
Skull crushers are a classic long head tricep exercise because they allow a long range of motion, especially when your arms start slightly behind your head. Generation Iron’s 2025 triceps guide specifically calls out skull crushers and overhead extensions as optimal for long head activation.
You can use an EZ bar, straight bar, or dumbbells.
How to do it
- Lie on a bench and hold the bar or dumbbells with arms extended above your shoulders.
- Angle your arms slightly back so the weight is over your forehead, not directly over your chest.
- Keeping your upper arms fixed, bend your elbows and lower the weight toward your forehead or just behind your head.
- Stop when you feel a strong stretch in the triceps but no strain in your elbows.
- Extend your elbows to return to the starting position, without snapping into lockout.
Safety tip
If you are new to this movement, start with very light dumbbells until you trust your control.
Sets and reps
- 3 sets of 8 to 12 reps
Cable overhead triceps extension
If your gym has a cable stack, the cable overhead triceps extension provides constant tension on the long head.
How to do it
- Attach a rope or straight bar to a low cable.
- Face away from the machine and step forward, bringing the attachment over and behind your head.
- With elbows pointing up and close to your head, extend your arms until nearly straight.
- Slowly bend your elbows to return to the starting position, feeling a stretch in your triceps at the bottom.
Because the cable keeps tension throughout the movement, this is a great option if you find dumbbells hard on your joints.
Sets and reps
- 3 sets of 10 to 15 reps
Tricep kickbacks
Tricep kickbacks are mentioned in several long head tricep exercise guides as a good high rep option. They help you practice fully contracting the triceps by moving your arm behind your body.
How to do it
- Hold a dumbbell in one hand and hinge forward at the hips, supporting your other hand on a bench or your thigh.
- Bend your working elbow to 90 degrees, upper arm close to your side and parallel to the floor.
- Extend your elbow until your arm is straight and just slightly behind your body.
- Pause and squeeze your triceps at the top.
- Slowly return to the starting position with control.
Form tips
- Keep your upper arm fixed. Only your forearm should move.
- Use lighter weight so you can avoid swinging.
Sets and reps
- 2 to 3 sets of 12 to 15 reps per arm
Rope or straight bar pressdowns
Pressdowns with a rope or bar are not strictly overhead, but they are still useful long head tricep exercises when you focus on pulling your arms down and slightly back at the bottom.
Some guides note that a straight bar pressdown can increase stress on the long head by allowing a strong lockout, while a rope can feel easier on the wrists.
How to do it
- Attach a rope or straight bar to a high cable.
- Stand tall with feet shoulder width apart and grasp the attachment with an overhand grip.
- Start with elbows close to your sides and forearms roughly parallel to the floor.
- Press the attachment down by straightening your elbows.
- At the bottom, pull your hands slightly back and away from your body to fully contract the triceps.
- Return slowly to the starting position.
Sets and reps
- 3 sets of 8 to 12 reps
Sample long head tricep workout
Here is a simple routine that puts these long head tricep exercises together. You can add it to your upper body or push day, or run it after chest and shoulders.
Workout A
- Close grip bench press, 4 sets of 6 to 10
- Overhead dumbbell triceps extension, 3 sets of 8 to 12
- Cable rope pressdowns, 3 sets of 10 to 12
Workout B
- Dips, 3 sets of 6 to 10
- Skull crushers, 3 sets of 8 to 12
- Tricep kickbacks, 2 to 3 sets of 12 to 15
Alternate these two sessions, training triceps 2 to 3 times per week. Rest 60 to 90 seconds between isolation sets and up to 2 minutes between heavier compound sets.
How long results usually take
If you are consistent, targeted long head tricep exercises can change the look of your arms fairly quickly.
- Some guides report noticeable long head growth in about 6 to 8 weeks when training and nutrition are on point.
- Others mention that within roughly 12 weeks, most people on a high protein diet with a solid plan see clear progress.
Of course, if your training or diet is inconsistent, it can take many months or even years to see the same changes.
Form, safety, and common mistakes
Because many long head tricep exercises involve your shoulder joint, paying attention to technique keeps you training longer with fewer problems. Generation Iron’s 2025 tricep workout guide emphasizes a few important points, especially for overhead work like the French press and dumbbell extensions:
- Avoid flaring your elbows too wide, this can stress the shoulders.
- Do not lock out hard at the top, keep a small bend to protect your joints.
- Control the weight, especially in the bottom stretched position.
- Stop if you feel sharp pain in the elbows or shoulders.
Common mistakes to watch for:
- Rushing the lowering portion of the rep
- Using momentum to swing the weight
- Letting your lower back excessively arch during overhead moves
- Doing too many triceps sessions per week without rest
You should feel fatigue and a strong muscle burn by the end of your sets, not stabbing pain in your joints.
Putting it all together
To get the most from long head tricep exercises:
- Include both overhead stretches and full contraction movements.
- Use a mix of heavier compound lifts and lighter isolation work.
- Stick with 2 to 3 triceps sessions per week with 3 to 4 sets per exercise.
- Focus on controlled form, full range of motion, and steady progression in weight or reps.
Pick one or two ideas from this guide to use in your next workout, such as adding overhead extensions or dialing in your skull crusher technique. Over the next few weeks, you will start to notice your arms looking fuller and your presses feeling more powerful.
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