9 Best Long Head Tricep Exercises For Building Bigger And Stronger Arms

Long head tricep exercises are one of those exercises that can help isolate and build the triceps. They can help build well-formed eye-catching hands.

long head tricep exercises

You may find affiliate links in this post. As an Amazon Associate, I earn from qualifying purchases. Why Trust Us

The goal of many bodybuilders is to have massive arms that stand out. Achieving that goal will require exercises that target the arm muscles, such as the triceps. Long head tricep exercises are one of those exercises that can help isolate and build the triceps.

What are the Triceps

The tricep muscle, aka the triceps brachii, is one of the major muscles of the upper arm. Its most important function is the extension of the elbow joints.

The triceps brachii comprises the long head, lateral head, and medial head.

The long head, located at the back of the arm, performs many functions, including extending and adducting the arm at the shoulder joint. It also helps to stretch the forearm at the elbow joint when you supinate or pronate the forearm. Isolating and targeting the long head during your workout can help build well-rounded arms that stand out.

cable machine long head tricep exercisesexercises

Including long head tricep exercises in your training regimen can isolate the long head of the triceps, helping to strengthen and build your arms.

Best long head tricep exercises that can help build massive arms

Below are the best long head tricep exercises that can help isolate the muscle and help you build massive hands.

EZ Curl Bar Skull Crusher

The skull crusher is one of the best long head tricep exercises for strengthening the tricep muscles.

Using an EZ curl bar instead of a straight barbell will help reduce the pressure on your wrist and make it more comfortable to do the exercises.

You will need an EZ curl bar and a flat weight bench for the exercise.

Steps to follow

  • Load the bar with your desired weight and sit on the edge of the bench
  • Lay with your back on the weight bench and
  • Position your feet firmly on the floor and either side of the bench.
  • Extend your arms and place the bar over your shoulders.
  • Bend your elbows and slowly lower the bar beyond your head and as far as possible.
  • Extend your arms to return the bar to your starting position.
  • Repeat

Seated Dumbbell Tricep Extension

overhead triceps extension - long head tricep exercises

The dumbbell tricep extension is another exercise for isolating the long head of the triceps.

It is one of the best long head tricep dumbbell exercises for those who want to increase their strength in pressing movements. The exercise can help build well-formed eye-catching hands.

You will need a dumbbell and a weight bench for the exercise. Choose a weight that will be easy to manage.

Steps to follow

  • Grab a dumbbell with both hands and sit on the bench. Keep your feet about shoulder-width apart.
  • Hold one end of the dumbbell with a heart-shaped grip and position it over your head. Ensure your elbows are by the sides of your head.
  • Flex your elbows and slowly lower the dumbbell to the back of your neck by extending your elbows while hyperextending your wrists.
  • Keep lowering the dumbbell until your forearms are parallel, then pull the dumbbell back to your starting position.
  • Repeat for the desired number of reps.

Dumbbell Kickback

The dumbbell Kickback is one of the isolation long head tricep exercises worth considering for your training regimen.

The exercise focuses on one side of your arm at a time, helping to correct any imperfections.

The exercise requires core strength and balance to help control our shoulders and hips.

You will need a flat weight bench and a dumbbell for the exercise.

Steps to follow

  • Set the weight bench to flat
  • Stand by the side of the weight bench.
  • Place the knee closet to the weight bench and its corresponding hand on the bench.
  • Plant your other leg firmly on the floor.
  • Using a neutral grip, grab a dumbbell of the appropriate weight with your free hand.
  • Keep your back straight and look straight ahead.
  • Bend your elbows and keep your forearm close to your torso, ensuring your forearm and upper arm are at 90 degrees.
  • Raise the dumbbell behind you, ensuring you move only your elbows
  • Keep raising the dumbbell until your arm is in full extension.
  • Pause and slowly lower the dumbbell to return to your starting position.
  • Repeat for the desired number of reps.
  • Switch positions and go through the motions for the other side of your body.

Bent Over Dumbbell Tricep Kickback

dumbbell kickback tricep pushdown alternative exercise

The triceps kickback is one of the best long head tricep exercises from a bent-over position for increasing the size and strength of the triceps.

It is a classic exercise that is popular in weightlifting and bodybuilding circles.

Ensure you perform the exercise slowly and focus on your movements. Aim to get a good contraction on the triceps and fully concentrate so that you can connect your mind and muscles.

You will need a pair of dumbbells of appropriate weight for the exercise.

Steps to follow

  • Stand with a dumbbell in each hand, your palms facing your torso
  • Keep your back straight and bend your knees slightly to hinge at your hips. Ensure you keep your head up, your torso almost parallel to the floor. Your forearms and upper arms should be 90 degrees, and your forearms should point downwards.
  • Exhale and lift the dumbbells with your triceps until you stretch your arms fully. Ensure your upper arms remain still as you lift the weight
  • Pause, inhale, and slowly lower the dumbbells to return to your starting position.
  • Repeat.

High Pulley Overhead Tricep Extension

Overhead tricep extensions are some of the best long head tricep exercises for building the triceps muscles. Building thicker long head muscles will help you get big triceps.

The high pulley overhead tricep extension is one of the best long head tricep exercises that conditions you for pressing movements such as the bench press and shoulder press.

Include the long head tricep exercises in your upper body, triceps, push, or whole body workouts.

Steps to follow

  • Attach a rope to a very high point on a cable stack and tack a split stance with your back toward the cable machine.
  • Using a neutral grip, grasp the rope overhead and hinge at your hips to lean forward.
  • Extend your elbows, flex your muscles and pull the rope downward.
  • Keep pulling the rope until your elbows are almost locked out
  • Slowly return the rope to your starting position in a controlled manner.
  • Repeat

Seated EZ Bar French Press

The seated French press is another long head tricep isolation exercise to include in your training regimen.

Using an EZ bar is one of the best ways to reduce the stress on your elbows.

The EZ bar French press long head tricep exercises can help prepare you for many pressing motions, including the bench press.

You will need a dumbbell and a weight bench for the exercise. Choose a weight that will be easy to manage.

Steps to follow

  • Load the weight bench and grab it, ensuring your hands are facing each other
  • Sit upright on a weight bench.
  • Raise the bar overhead
  • Bend your elbows and lower the bar slowly over and to the back of your head.
  • Return slowly to your starting position
  • Repeat

Incline Dumbbell Tricep Extension

One of the exercises that can isolate the triceps to help build bigger triceps is the incline dumbbell tricep extension. It is also one of the best long head tricep exercises for boosting tricep strength.

Lying in the incline position increases the range of motion and allows you to stretch the tricep at the bottom of the movement.

You will need a pair of dumbbells and a weight bench for the exercise. Choose a weight that will be easy to manage.

Steps to follow

  • You will need a weight bench and a pair of dumbbells of appropriate weight
  • Set the weight bench to 25-35 degrees incline
  • Lie on the weight bench, holding the weights close to your chest. Ensure your palms are facing each other and keep your back flat on the back pad of the weight bench.
  • Press the weights straight up until you lock your elbows.
  • Lower the dumbbells slowly towards your shoulders until your forearms are parallel
  • Return the dumbbells in a slow and controlled manner to your starting position
  • Repeat

One-Arm Lying Pronated Dumbbell Extension

The single-arm lying pronated dumbbell extension is a tricep isolation exercise that allows you to target one side of your muscles in isolation.

The long head tricep exercises can help correct imbalances.

You will need a dumbbell and a weight bench for the exercise. Choose a weight that will be easy to manage.

Steps to follow

  • Lie on the weight bench face up, holding the dumbbell close to your chest. Ensure you keep your back flat
  • Press the dumbbells up until you lock your elbow.
  • Rotate the dumbbell so that your thumbs point inward, and then bend your elbows to lower the dumbbells towards your shoulders.
  • Keep lowering the dumbbells until your forearms are parallel.
  • Then extend your elbows, flex your triceps, and return the dumbbells to your starting position.
  • Repeat

Rope Tricep Extension

The cable tricep extension with a rope attachment is another good long head tricep isolation exercise to include in your training regimen.
Using a rope instead of a cable reduces the strain on your muscles, making it accessible, even to those with shoulder issues.

Steps to follow

  • To begin the long head tricep exercise, attach a rope to a high pulley on a weighted cable machine.
  • Stand facing the cable machine.
  • Using a neutral grip (with palms facing in), grasp the rope with both hands and hinge at the hips to lean forward.
  • Extend your elbows and flex your triceps to pull the rope downward until you almost lock your elbows. Ensure you don’t fully lock your elbows. That will help increase the tension on your triceps.
  • Slowly return the rope to your starting position in a controlled manner.
  • Repeat

Final words from LiveLIfe

You will need to target the long head of the triceps to ensure you can build massive well-formed arms. It will require long head tricep exercises that can isolate the muscle.

Isolating the long head of the triceps is one of the best ways to ensure the muscle is receiving the necessary attention during your training.

Incorporate these long head tricep exercises in your training regimen to help build the arms of your dreams.

  1. Landin D, Thompson M, Jackson M. Functions of the triceps brachii in humans: a reviewJ Clin Med Res. 2018;10(4):290-293. doi:10.14740/jocmr3340w
  2. Boehler B, Porcari JP, Kline D, Hendrix R, Foster C, Anders M.2011.  ACE-sponsored research: Best triceps exercises. American Council on Exercise.

Similar Posts