Exercises for long head tricep are often overlooked. Many lifters don’t know how to grow this part. Some notice their long head is too small. Others see one arm bigger than the other. It can feel frustrating.
This happens because the long head needs special training. Normal tricep moves like pushdowns don’t work it enough. To grow the long head, you need the right angle. You need exercises that stretch the arm overhead.
This article will help. First, we’ll explain the three heads of the triceps. Then we’ll show you the best moves to fix the problem.
The triceps has three heads:
The long head is the biggest part. It gives your arm most of its size. It also works when your arm moves over your head.
Many people miss this part in training. That’s why their arms don’t grow fully. To fix this, you need to target the long head the right way.
To train the long head, you must raise your arms. This puts the long head in a stretched position. Here are the best exercises to do that.
This is one of the best moves for the long head.
Keep your elbows close. Move slow and controlled. This gives the long head a full stretch.
Cable Overhead Triceps Extension is another top move for the long head.
The overhead angle hits the long head well. Don’t swing your arms. Keep your form tight.
This version hits the long head harder than the standard form.
Tilting the arms back stretches the long head more.
This move works best with slow, full extension.
Pause at the top to feel the squeeze. Use light weight for control.
This is a compound move. It works all three heads, but the long head helps a lot.
Keep your elbows close to your body. This helps target the triceps more.
The long head of the triceps is often missed in training. But it plays a big role in arm size and strength. To fix weak or uneven arms, you need to hit this part the right way.
Use the exercises for long head tricep from this list. Pick 2 to 3 of them for each workout. Do 3 to 4 sets per exercise. Aim for 8 to 12 reps with good form.
Stay consistent. Over time, you will see real growth in your arms.
I’m Max Lane, a dedicated fitness professional and the content strategist behind Inpek Fitness. With over ten years of hands-on experience in the fitness and gym equipment industry, I bring a practical and insightful perspective to every article I write. My background in strength training and commercial gym solutions allows me to dive deep into the mechanics and benefits of Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi Stations, and Free Weights. Whether you’re managing a fitness facility or striving to improve your own performance, my goal is to deliver clear, actionable insights that help you succeed. Outside of writing, I’m passionate about weightlifting, staying active, and discovering new ways to push the boundaries of modern fitness.
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