How to Workout the Long Head of the Tricep: The Ultimate Guide to Building Bigger Arms

Strong, well-developed triceps are essential for building impressive arms, increasing upper-body strength, and improving performance in pressing movements. While many people focus heavily on biceps, the triceps actually make up approximately two-thirds of your upper arm size. If your goal is to build larger, stronger arms, understanding how to workout the long head of the tricep should be a top priority.

The triceps consist of three heads: the long head, lateral head, and medial head. Among these, the long head is the largest and contributes significantly to overall arm mass. Properly targeting this muscle can dramatically improve both the size and appearance of your arms.

Tricep Workouts

Understanding the Long Head of the Tricep

The long head of the tricep originates from the shoulder blade and crosses the shoulder joint before attaching to the elbow. Because it spans two joints, it responds best to exercises that place the arms overhead or behind the body, creating a deeper stretch and greater muscle activation.

Unlike the lateral and medial heads, the long head requires specific movement patterns to be fully engaged. Incorporating targeted exercises into your routine can help maximize growth and strength.

Benefits of Training the Long Head of the Tricep

Focusing on the long head offers several advantages:

• Increases overall arm size
• Improves upper-body pressing strength
• Enhances shoulder stability
• Creates a fuller arm appearance from all angles
• Supports better performance in bench presses and overhead presses

Best Exercises for the Long Head of the Tricep

1. Tricep Sled Death

One of the most effective exercises for isolating the long head.

How to Perform:

1. Hook a Rope to a Push/Pull Sled.
2. Lay Flat On Your Back.
3. Start to Pull the Sled in a Pushing forward motion.
4. Stretch fully at the bottom.
5. Extend your arms back to the starting position.

Recommended Sets and Reps:

• 3-4 sets
• 8-12 repetitions

2. Cable Overhead Tricep Extension

The cable provides constant tension throughout the movement.

Benefits:

• Continuous resistance
• Better muscle contraction
• Reduced stress on the elbows

Recommended Sets and Reps:

• 3-4 sets
• 10-15 reps

3. Skull Crushers

This classic tricep builder effectively targets all three heads while emphasizing the long head.

Execution Tips:

• Use an EZ curl bar.
• Keep elbows tucked.
• Lower the bar slowly.
• Focus on a full stretch.

Recommended Sets and Reps:

• 3 sets
• 8-12 reps

4. Incline Dumbbell Tricep Extensions

The incline position increases the stretch on the long head.

Benefits:

• Greater range of motion
• Enhanced muscle activation
• Excellent hypertrophy stimulus

Recommended Sets and Reps:

• 3 sets
• 10-12 reps

5. Close-Grip Bench Press

A compound movement that builds both strength and muscle.

How to Perform:

1. Place hands shoulder-width apart.
2. Lower the bar to your chest.
3. Press upward while keeping elbows close to your body.

Recommended Sets and Reps:

• 4 sets
• 6-10 reps

6. Dumbbell Kickbacks

While often overlooked, kickbacks can provide an intense contraction at the top of the movement.

Recommended Sets and Reps:

• 3 sets
• 12-15 reps

Sample Long Head Tricep Workout

Try this complete tricep workout routine:

Workout A

Close-Grip Bench Press

• 4 sets × 8 reps

Overhead Dumbbell Extension

• 4 sets × 10 reps

Cable Overhead Extension

• 3 sets × 12 reps

Skull Crushers

• 3 sets × 10 reps

Kickbacks

• 3 sets × 15 reps

Common Mistakes to Avoid

Using Too Much Weight

Heavy weights often compromise form and reduce muscle activation.

Incomplete Range of Motion

The long head responds best to a deep stretch. Avoid partial reps.

Poor Elbow Position

Allowing elbows to flare excessively can reduce tension on the triceps.

Neglecting Recovery

Muscles grow during recovery, not during training. Allow at least 48 hours between intense tricep sessions.

Training Frequency for Maximum Growth

For most people, training triceps:

• 2-3 times per week
• 10-20 total weekly sets
• Progressive overload over time

provides excellent results.

Nutrition Tips for Bigger Triceps

Muscle growth requires proper nutrition.

Prioritize Protein

Aim for:

• 0.7-1 gram of protein per pound of body weight daily

Good protein sources include:

• Chicken breast
• Fish
• Eggs
• Greek yogurt
• Lean beef
• Protein shakes

Stay Hydrated

Adequate hydration supports muscle performance and recovery.

Eat in a Caloric Surplus

If your goal is muscle growth, consume slightly more calories than you burn.

Frequently Asked Questions

What is the best exercise for the long head of the tricep?

Overhead tricep extensions are generally considered the most effective because they place the long head under maximum stretch.

How often should I train triceps?

Most lifters see excellent results with 2-3 weekly sessions.

Can I build bigger arms with only tricep exercises?

Tricep training is essential for arm growth, but combining it with bicep and compound upper-body exercises will produce the best results.

Are cables or dumbbells better for tricep growth?

Both are effective. Dumbbells provide a greater stretch, while cables offer constant tension. Including both in your routine is ideal.

Final Thoughts

Learning how to workout the long head of the tricep can significantly improve your arm development and upper-body strength. By incorporating overhead extensions, skull crushers, close-grip bench presses, and other targeted tricep workouts into your training plan, you’ll maximize muscle growth and achieve stronger, more defined arms. Stay consistent, focus on proper form, and progressively increase resistance over time to see the best results.