long-head-tricep-exercises

9+ best long head tricep exercises to get bigger arms fast

Want to know the best and effective long head tricep exercises to get bigger and stronger arms fast?

Don’t know how to train and build the long head of your tricep muscles?

Want to build the long head of your tricep muscles staying at home?

yes!!! you are in the right place.

In this article, I have shared the best and effective long head tricep exercises that you can easily do at the gym, at home – using a resistance band, bodyweight, or dumbbells.

So are you excited?

Sit back, relax, grab a cup of tea and enjoy reading this article.

I am sure after reading this article all your doubts and questions will get cleared and you will gain more knowledge.

In this article, we will be talking about:-

  • 9 best and effective long head tricep exercises to get bigger arms.
  • Best bodyweight tricep exercises to do at home without equipment.
  • Best long head tricep exercises with a resistance band.
  • Best long head tricep exercises using dumbbells.
  • FAQs regarding long head tricep exercises.

So keep reading till the end. I have covered very deep and quality information in this article.

Ok, now before starting our main topic let’s get some basic information about tricep muscles.


Know about your tricep muscles 

tricep-muscles-long head tricep-exercises
Tricep Muscles

Tricep muscles are located at the rear of your upper arms and it is the largest muscle in your arms.

It is bigger than the bicep muscles and covers almost 60% of your arms.

Therefore if you want to get bigger arms, then you need to focus more on your tricep muscles.

That doesn’t mean that biceps are not important. You need to train your bicep muscles also to get the overall size of your arms.

Triceps muscles can be divided into 3 components or heads:-

All these tricep muscles (long, lateral, and medial head) are mainly used for straightening your arms, an extension of the elbow joint, or doing any pushing movements.

Out of these 3 tricep heads, the long head is the most bigger one.

Therefore if you want to get bigger tricep muscles, then you need to focus more on your long head part. Because it helps to develop mass in your arms.

The long head of your tricep muscles is engaged – when you extend from your arms over your head.

So keeping that in mind I have given the best and effective tricep exercises which effectively target your long head.

Ok, now let’s dive into our main topic.


9 best long head tricep exercises

These are the top 9 – best and effective long head tricep exercises which you must include in your arms training routine.

Skull crushers

Skull crushers are one of my favorite and effective exercises to build the long head of your tricep muscles.

This exercise helps to build that mass in your tricep muscles and arms.

So you must add this exercise to your training routine.

How to do it?

• You can do this exercise with an EZ bar or dumbbells.

• Get a flat bench and EZ barbell or pair of dumbbells.

• Select the weight according to your strength.

• Grab the weights and lie on the bench.

• Now hold the weight above your chest – keep your arms straight, core tight, and keep your feet planted on the ground.

• From that position slowly bring the weight down (by bending your elbows) near your forehead area or skull and push back up.

• Contract your tricep muscles at the top and stretch at the bottom.

• While performing the exercise, always keep your elbows tucked in (don’t flare out) and fixed at one position.

• Do it slowly and in a controlled form.

• You can go for 8-10 reps, depending on your strength.


Close grip bench press

As the name suggests close grip bench press – you will do bench press by taking a close grip, instead of normal grip.

This is also one of my favorite exercises to build mass in your arms.

This is a compound moment – which means along with your tricep muscles other muscles will also work.

How to do it?

• Find a bench press set up in your gym and put weights on the barbell according to your strength.

• Lie down on the bench and grip the barbell – a little bit narrower than your shoulder width.

• Place your feet planted on the ground, grip tight, and unrack the barbell.

• Now slowly lower the barbell down, almost touching your lower chest area or below that, and press up – Fully extend your elbows at the top.

• Contract your tricep muscles at the top and stretch at the bottom.

• During the whole movement tries to keep your elbows close to your body – don’t flare it out.

• Go for 8-10 reps, depending on your strength.


Overhead tricep cable extension with rope

This is one of the best cable exercises to train the long head of your tricep muscles.

In this exercise, you will do an overhead extension on the cable machine using the rope.

How to do it?

Find a cable machine in the gym and attach the rope extension to it.

Now adjust the height of the cable machine and put it a little bit higher than your height level.

Select the suitable weight for you.

Turn your body – such that your back is facing the cable extension machine.

Now grab the rope tightly with your hands – pull down the weight, bend your upper body and lean forward.

From that position push the weight forward with your tricep muscles, over your head – fully extend your arms, then slowly release the weight and come back to the starting position.

Contract your tricep muscles at the top of your head and stretch at the back.

Do it in a controlled form.

Try to keep your elbows tucked in along with your body (don’t flare out) and placed at one position.

Pro tip:-  For better contraction on your tricep muscles – fully extend your arms over your head and just twist both wrists outside – Try to pull the rope apart from each other. 


Also read:- How to do tricep pushdown? Correct form & Techniques, Variations, Alternative, Muscles Worked.


Overhead tricep cable extension with V bar

This is also one of the best cable exercises to build the long head of your tricep muscles.

It is similar to the overhead tricep extension with rope.

All the forms and techniques are the same with the overhead tricep rope extension, here you will just use the V-bar extension. That’s it.

The benefit of using a V bar extension is that – you can carry more weight in the V bar as compared to the rope extension.


Seated dumbbell overhead extensions – with both hands

It is one of the best and effective dumbbell exercises that you can do to build the lateral head of your tricep muscles.

This exercise also helps to develop mass and size on your overall tricep muscles.

Try to use a heavyweight dumbbell for this workout.

How to do it?

Get the dumbbell, lift it, put it on your shoulders, and sit down.

Now grab the one side of the dumbbell with both palms, lift it over your head.

Keep your hands straight by holding the dumbbell – over your head.

Now slowly bend your elbows, bring the dumbbell down (back of you) and lift back up in the starting position.

While bringing the dumbbell down try to keep your elbows tucked in – don’t flare out.

Do it in a controlled form.

Go for 8-10 reps.


Tricep dips

Tricep bar dips are one of my favorite bodyweight exercises to work the overall tricep muscles.

Beginners may find this exercise a little bit difficult because it requires a lot of strength to perform.

But they can do the alternative exercises of bar dips like – bench dips and tricep machine dips.

How to do it?

Find a bar-dips on your gym, get on it and grip it tightly with your hands.

Keep your body straight – chest up, head straight.

From that position slowly lower your body down and push back up with the help of your tricep muscles.

Stretch your tricep muscles at the bottom and squeeze at the top.

Try to keep your elbows close to your body while going down. Your elbows should point backward.

To get maximum tension on your tricep muscles, your grip should be close to your body.

Focus on keeping your head and chest up – don’t bend too much.

Do it in a controlled form and focus more on working your tricep muscles.

Pro tip:- The closer you keep your elbows (tucked in), the more it will hit the tricep muscles. And the more you flare it out, the more it will hit the chest muscles.


French press with EZ bar

This exercise is similar to the seated dumbbell overhead extensions.

In this exercise, you will use the EZ bar instead of the dumbbell.

It is also one of the best and effective exercises to build the long head of your tricep muscles.

This exercise also helps to develop the mass in your arms.

How to do it?

Get the EZ bar and a bench.

Sit down and lift the EZ over your head.

Grip it tightly and keep your both hands straight by holding the weight over your head.

Now slowly bend your elbows, bring the bar down (back of you) and lift back up in the starting position.

Stretch your tricep muscles at the bottom and contract at the top.

While bringing the bar down try to keep your elbows tucked in – don’t flare out.

Do it in a controlled form.

Go for 8-10 reps.


One arm overhead cable extension

This is the best exercise to fix the strength and muscle imbalance in both the triceps.

It is an isolation exercise – means while doing this exercise only your tricep muscles will work.

How to do it?

Find the cable machine in your gym and select the weight according to your strength.

Adjust the height of the cable machine by keeping it down below your chest level.

Grab the cable with one hand – on the backside of your body.

Keep your body straight and fully extend your elbows up then come back slowly.

Contract your tricep muscles at the top and stretch at the bottom.

Go for 10-15 reps.

After completing one arm, do the same reps with another arm also.


Tricep kickbacks

This is one of the best triceps exercises to work the long head and lateral head of your tricep muscles.

It is also a great workout to isolate your tricep muscles – which means in this exercise only your tricep muscle will work.

You can perform this workout with a dumbbell or with a cable – single hand or double hand.

I like to do it with a dumbbell on a single hand

How to do it?

Get a bench and a dumbbell (according to your strength) and place one knee on the bench.

Now bend your upper body forward and try to keep it parallel to the floor.

Grip the edge of the bench with your other hand – which is on the bench.

Pick up and hold the dumbbell with one hand – which is outside the bench.

Tuck your elbow on the side of your body and bend your elbow making it a 90° angle (elbow pointing towards the back of your body).

Now with the help of your tricep muscles, push the weight backward and fully extend your arms at the back.

Squeeze your tricep muscles at the back and come back down slowly, again in the 90° position.

Now do the same process on the other side also.

During the whole movement lock your upper arms and keep your elbow tucked in, close to your body – don’t flare it out.

Go for 12-15 reps on each hand.


All these long head tricep exercises are mainly to do at the gym.

Alright, now if you don’t have access to the gym or don’t have time to go to the gym then what can you do?

Should you leave doing your workouts? 

Nope.

I got a great solution for you to solve all your problems.

Here I have given some of the best bodyweight long head tricep exercises that you can easily do at your home – and build massive triceps.

That also only using your body weight – without any equipment.

Isn’t it great??

Let’s begin then….

Also Read:- Get bigger and stronger arms fast at home by just using bodyweight.


Best bodyweight long head tricep exercises to do at home – no equipment

Bodyweight skull crushers

In this exercise, you will do skull crushers using your body weight.

The bodyweight skull crusher is one of my favorite and effective exercises to train the long head of your tricep muscles.

If you want to build mass in your tricep muscles, then you must include this in your home workout routine.

How to do it?

To do this exercise you just need an elevated object like a table or something which you can grab and perform the extensions.

Grab the edge of the table tightly and keep both hands straight in front of your shoulders.

Keep your core tight, back straight.

Now slowly lower your body down by bending your elbows and bringing your forehead near the edge of the surface.

Then after that, push your body up with the help of your tricep muscles in the starting position.

Do it in a slow and controlled form and focus more on your tricep muscles.

Stretch your tricep muscles at the bottom and contract at the top.

Don’t flare your elbows out, always try to keep it inside, close to your body while going down.

You can go for 8-15 reps, depending on your strength.

Pro tip:- The more you increase the height of the surface (where you will place your hands), the easier it will be, And the more you decrease the height of the object, the more difficult it will be.


Diamond pushups

The diamond pushup is one of my favorite and effective bodyweight exercises to train the overall tricep muscles.

In this exercise, you will do pushups by keeping your palms close to each other and making it a diamond or triangle shape.

You can do this workout anywhere you want, as it doesn’t require any equipment.

How to do it?

Go in a pushup position and place your palms close to each other forming a triangle or diamond shape.

Keep your whole body straight and core tight.

From that position slowly lower your body down, until your body barely touches the ground.

Then push up and contract your tricep muscles at the top.

While doing this workout make sure to keep your elbows close to your body, don’t let them flare out.

You can go for 12-15 reps depending on your strength.

Do it in a controlled form and always try to make mind-muscle connections.

If you are a beginner, then I will suggest you do it by bending & keeping your knees on the ground, instead of keeping them straight.


Close-grip pushups

As the name suggests close-grip pushup, you will do pushup by taking a close grip.

This is also one of the best bodyweight workouts to hit the long head and overall muscles in your triceps.

How to do it?

Go in a pushup position and place your hands close to each other – narrower than your shoulder width.

Keep your whole body straight and core tight.

Now slowly lower your body down, until your body barely touches the ground.

Then push up and contract your tricep muscles at the top.

While doing this workout make sure to keep your elbows close to your body, don’t let them flare out.

If you keep your elbows close to your body, then you can properly hit your tricep muscles.

You can go for 15-20 reps depending on your strength.

Do it in a controlled form and always try to make the mind-muscle connection.

Pro tip:- The closer you keep your hands or palms, the more you hit your tricep muscles – rather than your chest muscles.


Bodyweight tricep extension

It is also one of my favorite and effective bodyweight exercises to work the long head and lateral head in your triceps – without any equipment.

So you must add this exercise to your workout routine.

How to do it?

To do bodyweight tricep extension go in a pushup position.

Keep your feet hip-width apart and your hands slightly narrower than your shoulder width.

Now place your hands slightly forward in front of your shoulders. Instead of placing directly under your shoulders like in a normal pushup.

Keep your whole body straight and core nice and tight.

From that position slowly lower your body by bending your elbows until your elbows and forearms touch the floor.

After touching the floor push your body up with the help of your triceps muscles in the starting position.

Stretch your tricep muscles at the bottom and squeeze at the top.

Do it in a slow & controlled form.

You can go for 10-15 reps, depending on your strength.

Pro tip:- If you are a beginner then I will suggest you – perform it by bending & keeping your knees on the ground, instead of keeping it straight.


Bench dips

Bench dip is also one of the best exercises to build and develop the long head and overall muscles in your triceps.

To perform this exercise you need a chair or bench, which is sturdy enough to control your body weight.

How to do it?

Sit down on the bench/chair and keep your palms shoulder-width apart on the edge of the bench.

Keep your legs straight forward and then put your butt out off the bench.

Now slowly come down and then push your body up and squeeze your tricep muscles at the top.

Stretch your tricep muscles at the bottom and squeeze at the top.

Go for 15-20 reps,  depending on your strength.

Pro Tip:- You can make this exercise a little bit difficult by lifting your legs and keeping them on an elevated surface.


Ok now, these are all the long head tricep exercises that you can easily do at your home using your body weight without any equipment.

For now, if you have a resistance band available at your home – Then how can you make the best use of it to build the long head of your tricep muscles?

No need to worry – I will show you how you can easily build the long head of your tricep muscles at home using a resistance band.

You can combine these resistance band exercises with bodyweight workouts at home and boost the size of your triceps.

Also Read:- Build bigger tricep muscles at home without any equipment.


Best long head tricep exercises using a resistance band

Overhead tricep extension with resistance band

This is one of the best exercises that you can do with a resistance band to build the long head of your tricep muscles.

You can perform this exercise anywhere you want. You just need a resistance band. That’s it.

How to do it?

Get a resistance band and place one leg over it.

Grip it tightly, pull, and bring the resistance band behind your head.

From that position push the band upwards with the help of your tricep muscles and slowly come back down.

While doing this exercise try to keep your elbows tucked in – close to the body.

Do it in a controlled form.

Go for 15-20 reps.


Tricep kickbacks with a resistance band

It is also a great exercise to build the long head and lateral head of your tricep muscles.

How to do it?

Get the resistance band and place your feet over it.

Lean your upper body forward and bend your knees a little bit.

Tuck your elbow on the side of your body and bend your elbow making it a 90° angle (elbow pointing towards the back of your body).

Grip tightly and push the band backward (with the help of your tricep muscles) and fully extend your arms at the back.

Contract your tricep muscles at the back – pause it there for 1 second and then come back slowly in the starting position.

Do it in a controlled form.

Go for 15-20 reps.


Single hand overhead tricep extension with resistance band

Single hand overhead extension is a great exercise to fix the strength and muscle imbalance between your both arms.

How to do it?

Place the resistance band on the floor and place one leg over it.

Grip the resistance band tightly with one hand and bring it behind your head.

Now from there push the band upwards – fully extend your arms at the top and back down slowly.

Try to squeeze your tricep muscles at the top and stretch at the bottom.

Do the same process with another hand also.

Do it in a controlled form and make the mind-muscle connection.

Go for 15-20 reps on each hand.


Lying tricep extensions with a resistance band

It is one of my favorite exercises to train the long head of your tricep muscles.

How to do it?

Get the resistance band and sit down on the floor.

Bring the resistance band behind your back, grip it with one hand and lie down on the floor.

From there push the resistance band upwards – fully extend your arms at the top and come back slowly.

Contract your tricep muscles at the top and stretch at the bottom.

Do the same process with another hand also.

Go for 15-20 reps on each hand.


Tension extensions

This exercise is almost similar to the tricep kickbacks and works the lateral and long head of your triceps

How to do it?

Get the resistance band and place your feet over it.

Lean your upper body forward and bend your knees a little bit.

Tuck your elbow on the side of your body and bend your elbow making it a 90° angle (elbow pointing towards the back of your body).

Grip tightly, push the band backward (with the help of your tricep muscles), fully extend your arms at the back and then come back.

Do it in a controlled form.

Go for 15-20 reps.


Ok, these are all the exercises that you can easily do using a resistance band at your home.

Now if you have a pair of dumbbells available at your home – then it’s like the cherry on a cake.

You can combine all these exercises and build massive triceps from your home only.

Isn’t it great?

So keep reading.

Now let’s see how you can train the long head of your tricep muscles by using only dumbbells.


Best long head tricep exercises – using only dumbbells

These are all the exercises that you can easily do with dumbbells at home or the gym. You just need a pair of dumbbells. That’s it.

Dumbbell skull crusher

This is one of my favorite dumbbell exercises to train the long head of the tricep muscles.

How to do it?

Lie down on the floor or bench, hold the dumbbells above your chest, hands straight, fix your position.

Now slowly lower the dumbbells by bending your elbows up to near the sides of your head or skull and push back up.

Contract your tricep muscles at the top and stretch at the bottom.

Do it in a controlled form.

Go for 10-12 reps.


Dumbbell overhead tricep extension

This is also one of my favorite dumbbell workouts to train the long head of your tricep muscles.

This exercise helps to develop mass and size on your overall tricep muscles.

Try to use a heavyweight dumbbell for this workout.

How to do it?

Get the dumbbell, lift it, put it on your shoulders, and sit down.

Now grab the one side of the dumbbell with both palms and lift it over your head – hands straight.

Now slowly bend your elbows, bring the dumbbell down (back of you) and lift back up in the starting position.

While bringing the dumbbell down always keep your elbows tucked in – don’t flare out.

Go for 8-10 reps.


Single hand overhead tricep extension

Single hand overhead tricep extension is one of the best exercises to fix the muscle imbalance in your arms.

So you must add this workout to your training routine.

How to do it?

Get the dumbbell with one hand and bring it behind your head.

From there push the dumbbell up with your tricep muscles – fully extend your arms at the top, then back down slowly.

Contract your tricep muscles at the top and stretch at the bottom.

Do it in a controlled form and make the mind-muscle connection

Do the same process with another hand also.

Go for 15-20 reps.


Close grip dumbbell press

This exercise is similar to the close grip bench press but here you will use dumbbells – instead of a barbell.

This is a great exercise to train your overall tricep muscles.

How to do it?

Lie down on the bench or the floor, keep the dumbbells above your chest level and hold them in a hammer position.

Hands straight, fix your position and keep the dumbbells close to each other.

Now slowly lower the dumbbells – almost touching your body at the bottom and push back up.

Do it in a controlled form.

During the whole exercise keep your elbows tucked in along with your body- don’t flare out.

Go for 10-15 reps.


Dumbbell tricep kickbacks

As discussed earlier, it is one of the best long head tricep exercises that you can do with dumbbells – at home or gym.

You can do this exercise with a single hand or double hand at a time.

But I will suggest you – do it with a single hand. 

Because with the single hand you can make the mind-muscle connection better.

How to do it?

Grab the dumbbell with one hand and place your one knee on the bench or something which is elevated.

Bend your upper body forward, tuck in your elbow and bend your arms making it a 90° angle.

From there push the dumbbell back, fully extend your arms at the back and then come back slowly.

Squeeze your tricep muscles at the top and stretch at the bottom.

Do the same process with another arm also.

Do it in a controlled form and try to make the mind-muscle connection.

Go for 12-15 reps with each arm.


Also Read:- Complete workout plan and diet plan to build muscles fast – A Proper Guide with PDF files.


FAQs regarding long head tricep exercises

How to work the long head of your tricep muscles?

If you want to work your long head of triceps, you need to focus more on the exercises that need to extend your arms over your head like skull crushers, overhead tricep extension, french press, and overhead cable extensions. Because the long head of your tricep muscles is engaged – when you extend from your arms over your head.

What exercises work the long head of the triceps?

Exercises like – skull crushers, overhead dumbbell tricep extension, overhead tricep cable extensions, french press, single hand tricep extensions, close-grip bench press, tricep kickbacks works the long head of your tricep muscles.

How to grow and get bigger long head triceps?

If you want to grow and get a bigger long head of triceps then you need to focus on doing exercises like – skull crushers, overhead extensions, french press, close-grip bench press. Lift heavy according to your strength. Choose a weight that you can do around 6-8 reps. Always be in a caloric surplus and eat a healthy well-balanced diet. Also, give enough rest to your body – sleep for at least 7-8 hrs.

How can you build the long head of tricep muscles at your home without using any equipment?

To build the long head of tricep muscles at home you need to focus on doing bodyweight tricep exercises like – bodyweight skull crushers, diamond pushups, close grip pushups, bodyweight tricep extension, bench dips. Do as many reps as you can according to your strength and stamina. Also, you have to focus on your diet, be in a caloric surplus, and give enough rest to your body.


Conclusion

Alright, so these are all the top exercises by which you can easily build the long head of your tricep muscles – at the gym or home.

While doing any exercises always focus on these things:-

  • Proper form
  • Range of motion
  • Proper contraction of muscles
  • Focusing on every single rep (Mind muscle connection)
  • Rather than just doing it to complete the reps and sets. 

That’s the key to muscle building and always implement all these techniques while doing all your workouts.

Alright, that’s all for today.

In this article, I have tried to cover each piece of information very deeply.

I hope all your doubts and questions got cleared after reading this article, regarding the long head tricep exercises.

But still, if you have any doubts or questions remaining in your mind – Then feel free to ask in the comment section below.

So, that’s all for now.

Meet you in the next one.

Till then bye-bye, take care.

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Bishal Singha

Hey there, My name is Bishal Singha, the founder of Fitness Info Tips. I am a Fitness Expert and Personal trainer. I have been in fitness for more than 5 years. I have also trained many people, helped them to transform and achieve their goals. At Fitnessinfotips.com I am here to educate and show you the right path towards Fitness, from my 5 year+ of experience. So get fit with F.I.T (Fitness Info Tips).


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