Unlocking the Long Head of the Triceps: Smarter Training for Bigger Arms

If you’re working hard in the gym but feel like your triceps just aren’t growing the way you expect, the issue might lie in how you’re targeting the long head of the tricep. This often-overlooked part of the muscle holds the key to both size and shape in your upper arms. Let’s break down how to train the long head of the triceps effectively, so every rep counts.

---

Understanding the Long Head of the Triceps

The triceps brachii is made up of three heads: the lateral, medial, and long. The long head is the largest of the three, running from the scapula down to the elbow. Unlike the lateral and medial heads, it crosses the shoulder joint, which means it plays a dual role—helping with both elbow extension and shoulder stabilization.

Because of its unique origin point, hitting the long head requires strategic arm positioning during exercises. If you want that full, horseshoe triceps look, the long head needs focused attention.

---

How to Train the Long Head of the Triceps

To effectively work the long head of your tricep, your arms need to be overhead or behind your body. These positions stretch the long head more, creating the right stimulus for growth.

1. Overhead Movements

Exercises like Overhead Dumbbell Triceps Extensions, EZ-Bar Overhead Extensions, or Cable Rope Overhead Extensions are ideal. Keeping your elbows close to your ears and fully extending the arms at the top ensures maximum tension on the long head.

2. Incline Skull Crushers

Lying on an incline bench while performing skull crushers changes the angle of pull and places more emphasis on the long head. Lower the bar behind your head rather than directly toward your forehead—this subtle shift makes a huge difference.

3. Triceps Kickbacks (With Arm Behind Torso)

Although often underestimated, when done correctly with your upper arm behind your torso, kickbacks can target the long head by keeping it in a stretched position through the movement.

4. Close-Grip Bench Press with a Deep Stretch

This compound lift hits all three heads but can be biased toward the long head if you lower the bar further down your chest and allow a fuller stretch at the bottom.

---

Best Tips on How to Hit the Long Head of the Tricep

• Use a full range of motion. Half-reps cheat the long head out of proper engagement.

• Don’t rush overhead work. The shoulder joint is more involved here, so proper warm-up and form are critical.

• Vary your angles. Flat, incline, and overhead positions each hit the long head slightly differently. Incorporate all three over time.

• Train it when you’re fresh. If the long head is your weak spot, start your tricep day with a movement that targets it.

---

My Personal Experience

For years, I focused mainly on pushdowns and close-grip presses. While my triceps were strong, they didn’t have that complete look. It wasn’t until I began prioritizing overhead extensions and incline skull crushers—done slowly and with intent—that I saw a major change. Within weeks, the long head started to "pop" in side profiles and rear double bicep poses. It wasn’t about lifting heavier—it was about smarter angles, better control, and full-range motion.

---

Final Thoughts

If you’re trying to figure out how to target the long head of the tricep, remember: it’s not just about lifting more weight—it’s about using the right movement patterns. By emphasizing exercises that stretch and engage the long head through its full range, you’ll start to see better shape, more definition, and greater arm size overall.

Consistency, form, and a little patience go a long way in building triceps that turn heads.