Target Your Long Head Tricep with These 7 Must-Do Exercises

Want arms that turn heads? The secret lies in targeting the long head tricep, the largest and most visible part of your tricep muscle. While many gym-goers focus on the medial and lateral heads, the long head often gets neglected. But here’s the thing: if you want that horseshoe shape and serious arm definition, you can’t afford to skip it. In this article, we’ll break down the best long head tricep exercises, including dumbbell, cable, and at-home options. Ready to sculpt your arms like a pro? Let’s get started.

Why the Long Head Tricep Matters

The tricep muscle has three heads: the lateral, medial, and long head. The long head tricep is the largest and most visually impactful. It runs along the back of your arm and is responsible for that coveted horseshoe shape. But here’s the catch: the long head is also the hardest to target. Why? Because it’s activated most during exercises that involve shoulder extension and overhead movements. If you’re not incorporating these into your routine, you’re leaving gains on the table.

The 7 Must-Do Long Head Tricep Exercises

These exercises are designed to isolate and activate the long head tricep, ensuring you get the most out of every rep. Whether you’re at the gym or working out at home, there’s something here for everyone.

1. Overhead Dumbbell Tricep Extension

• Why it works: This is one of the best long head tricep exercises because it places the muscle under constant tension.
• How to do it: Sit on a bench, hold a dumbbell with both hands, and extend it overhead. Lower the weight behind your head, then press it back up.
• Pro tip: Keep your elbows close to your ears to maximize long head activation.

2. Cable Overhead Tricep Extension

• Why it works: Cables provide constant tension, making this a killer long head tricep exercises cable option.
• How to do it: Attach a rope to a high pulley, grab the ends, and extend your arms overhead. Lower the rope behind your head, then press it back up.
• Pro tip: Focus on the stretch at the bottom of the movement for maximum long head engagement.

3. Close-Grip Bench Press

• Why it works: While primarily a compound movement, the close-grip bench press is a fantastic long head tricep exercises dumbbell or barbell option.
• How to do it: Lie on a bench, grip the barbell or dumbbells slightly narrower than shoulder-width, and press upward.
• Pro tip: Keep your elbows tucked to emphasize the triceps over the chest.

4. Dumbbell Kickbacks

• Why it works: This classic move is a staple for targeting the lateral long head tricep exercises.
• How to do it: Bend over with a dumbbell in each hand, elbows at 90 degrees. Extend your arms back until they’re straight.
• Pro tip: Squeeze at the top of the movement to fully engage the long head.

5. Bodyweight Tricep Dips

• Why it works: Dips are a versatile long head tricep exercises at home or gym option that also engage your chest and shoulders.
• How to do it: Use parallel bars or a sturdy surface, lower your body until your elbows are at 90 degrees, then push back up.
• Pro tip: Lean forward slightly to shift more focus to your triceps.

6. Overhead Cable Rope Extension

• Why it works: Another excellent long head tricep exercises cable variation, this move emphasizes the stretch and contraction of the long head.
• How to do it: Attach a rope to a low pulley, grab the ends, and extend your arms overhead. Lower the rope behind your head, then press it back up.
• Pro tip: Use a slow, controlled tempo to maximize muscle engagement.

7. Lying Tricep Extension (Skull Crushers)

• Why it works: This is one of the best long head tricep exercises for isolating the triceps while minimizing shoulder involvement.
• How to do it: Lie on a bench, hold a barbell or dumbbells, and lower the weight toward your forehead. Extend your arms back to the starting position.
• Pro tip: Keep your elbows stationary to avoid shifting the focus to your shoulders.

How to Incorporate These Exercises into Your Routine

Now that you’ve got the exercises, how do you use them? Here’s a simple plan:

1. Frequency: Train your triceps 2-3 times per week.
2. Volume: Aim for 3-4 sets of 8-12 reps per exercise.
3. Progression: Gradually increase weight or reps over time to keep challenging your muscles.
4. Rest: Take 60-90 seconds between sets to recover.

Common Mistakes to Avoid

Even the best long head tricep exercises won’t work if you’re doing them wrong. Here’s what to watch out for:

1. Flaring Elbows: This shifts the focus away from your triceps. Keep your elbows tucked.
2. Using Too Much Weight: Sacrificing form for heavier weights reduces muscle activation.
3. Neglecting the Stretch: The long head responds best to a full range of motion. Don’t cut it short.

Final Thoughts

Targeting the long head tricep isn’t just about aesthetics—it’s about building balanced, functional strength. By incorporating these 7 must-do exercises into your routine, you’ll not only sculpt impressive arms but also improve your overall upper-body performance. So, what are you waiting for? Grab those dumbbells, hit the cables, or get creative at home. Your long head tricep will thank you.

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