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9 Ultimate Long Head Tricep Exercises To Build Massive, Defined Arms In 2025

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Are you struggling to build the deep, hanging mass on the back of your arms that defines a powerful physique? If your triceps lack size, the culprit is often an underdeveloped long head. This crucial muscle head makes up nearly two-thirds of your tricep mass, and as of December 25, 2025, the latest biomechanical research confirms that specific movements maximizing stretch and a full range of motion are the key to unlocking its growth. It’s time to stop wasting reps on generic exercises and start focusing on the movements that truly matter for superior tricep development.

The triceps brachii muscle is composed of three distinct heads—the lateral, medial, and long head—but the long head is the only one that crosses the shoulder joint. This unique anatomical position means that to fully activate and stretch the long head, you must incorporate movements where your arm is positioned overhead or pulled behind the body. This article breaks down the nine most effective, science-backed exercises to target the long head for maximum muscle hypertrophy.

The Biomechanics of the Long Head Tricep: Why Stretch is King

Before diving into the exercises, understanding the anatomy of the long head is essential for maximizing your training effectiveness. The entire triceps muscle is responsible for elbow extension, which is the primary action of straightening your arm.

However, the long head is unique because it originates on the infraglenoid tubercle of the scapula (shoulder blade), unlike the lateral and medial heads, which originate on the humerus (upper arm bone).

Because the long head crosses both the shoulder and elbow joints, it assists in shoulder extension (pulling the arm backward). This dual-joint action is the key to its growth. To place the long head under maximum tension and stimulate the most muscle fibers, you must perform exercises that put it in a stretched position—specifically, any movement where the arm is elevated overhead.

Long Head Tricep Anatomy Snapshot

  • Origin: Infraglenoid tubercle of the scapula (shoulder blade).
  • Insertion: Olecranon of the ulna (elbow).
  • Primary Function: Elbow extension.
  • Secondary Function: Shoulder extension.
  • Growth Stimulus: Maximum stretch achieved in overhead positions.

The 9 Best Long Head Tricep Exercises for Maximal Growth

The following exercises are strategically chosen because they either place the tricep long head in a maximally stretched position or utilize a specific grip/angle to shift tension away from the lateral and medial heads.

1. Cable Overhead Triceps Extension

This is arguably the single most effective long head tricep exercise. Using a cable machine provides constant tension throughout the entire range of motion, which is superior to free weights where tension can drop off at the top of the movement.

  • Execution Tip: Face away from the machine, grab the rope attachment, and lift your arms overhead. Keep your elbows tucked in and pointed forward. Lower the rope behind your head until you feel a deep, intense stretch in the long head. Focus on a slow, controlled negative (eccentric) phase.
  • Target Focus: Maximum stretch and constant tension.

2. Dumbbell Seated Overhead Triceps Extension

A classic for a reason, the dumbbell overhead extension forces the long head into a fully engaged, stretched position. Performing it seated helps stabilize the torso and prevents you from using momentum.

  • Execution Tip: Hold one or two dumbbells vertically with both hands and press them overhead. Lower the weight slowly behind your head, allowing your elbows to flare slightly if needed, but maintain tension. Go as deep as comfortably possible to maximize the stretch.
  • Target Focus: Deep stretch and full range of motion.

3. Close-Grip Barbell Bench Press

While often seen as a compound movement, the close-grip bench press is a powerhouse for overall tricep mass, and specifically targets the long head due to the angle of the press. It allows you to move heavy weight, which is crucial for strength and muscle hypertrophy.

  • Execution Tip: Use a grip slightly narrower than shoulder-width. Keep your elbows tucked close to your body as you lower the bar to your lower chest. Explode up, focusing on pushing the weight with your triceps, not your chest.
  • Target Focus: Heavy load, overall tricep mass, and long head activation.

4. Bent-Over Dumbbell Triceps Kickbacks

Although often criticized for low load potential, the kickback, when done correctly, is excellent for isolating the long head at the point of peak contraction. The bent-over position places a mild stretch on the triceps.

  • Execution Tip: Hinge at the hips with a flat back. Keep your upper arm parallel to the floor. Extend the dumbbell backward, squeezing your tricep hard at the top. The movement should only occur at the elbow joint.
  • Target Focus: Peak contraction and isolation.

5. Underhand Crossover Cable Pushdown

This is a subtle but highly effective variation. By using an underhand (supinated) grip and crossing the cables, you can shift a greater proportion of tension toward the long head and medial head.

  • Execution Tip: Use a single handle or D-handle on a cable machine. Grab the handle with an underhand grip and pull it across your body toward the opposite hip. Focus on driving the handle down and across.
  • Target Focus: Unique angle for long head and medial head recruitment.

6. Decline Dumbbell Skull Crushers

Performing skull crushers on a decline bench increases the stretch on the long head compared to a flat bench. The decline angle forces your arms into a slightly more overhead position, mirroring the biomechanical advantage of extensions.

  • Execution Tip: Lie on a decline bench. Lower the dumbbells toward your ears, keeping your upper arms stationary. Press the weight back up, focusing on a strong tricep contraction.
  • Target Focus: Increased stretch under load.

7. Parallel Bar Dips (Triceps Focus)

Dips are a fantastic compound exercise. To maximize long head tricep engagement, you must maintain an upright torso and keep your elbows tucked in close to your body. Leaning forward will shift the emphasis to the chest.

  • Execution Tip: Stay as upright as possible. Lower your body until your shoulders are below your elbows, getting a deep stretch in the triceps. Press back up powerfully.
  • Target Focus: Heavy load, compound strength, and deep stretch (when upright).

8. Diamond (Triangle) Pushups

A bodyweight staple, the diamond pushup forces the hands close together, which significantly increases tricep activation across all three heads, but particularly the long head due to the intensive elbow extension required.

  • Execution Tip: Form a diamond shape with your hands directly under your chest. Keep your elbows tucked close to your body as you lower your chest toward your hands. Maintain a straight line from head to heels.
  • Target Focus: High intensity, bodyweight long head activation.

9. EZ Bar Overhead Extension (Lying or Standing)

The EZ curl bar provides a semi-supinated grip that is often easier on the wrist and elbow joints than a straight bar or heavy dumbbells, allowing for a more comfortable, pain-free path to a deep stretch.

  • Execution Tip: Whether standing or lying, hold the EZ bar with a narrow grip on the inner curves. Lower the bar behind your head/over your head, keeping your upper arms locked in position.
  • Target Focus: Joint-friendly stretch and high volume capacity.

Programming Your Long Head Tricep Workouts

To achieve maximum arm size and definition, your tricep workouts should be strategically programmed to include a variety of movements that hit all three heads, with a bias toward the long head movements listed above. Remember, the long head responds best to stretch and high tension.

Volume and Intensity Recommendations

  • Frequency: Train triceps 2-3 times per week, allowing for 48-72 hours of recovery between sessions.
  • Rep Range for Stretch: For exercises like Overhead Extensions and Decline Skull Crushers, use a moderate weight for 10-15 repetitions to maximize time under tension and the stretch stimulus.
  • Rep Range for Load: For exercises like the Close-Grip Bench Press and Dips, use a heavier weight for 6-8 repetitions to focus on strength and mechanical tension.
  • Focus on the Negative: Always control the lowering (eccentric) phase of the lift, especially during overhead movements. A slow negative is a powerful tool for muscle hypertrophy.

A complete tricep workout should include at least one movement from the "Heavy Load" category (like Close-Grip Bench or Dips) and two movements from the "Stretch/Isolation" category (like Cable Overhead Extensions and Decline Skull Crushers). By prioritizing movements that maximize the stretch on the long head, you are directly addressing the largest portion of the triceps brachii, ensuring comprehensive tricep development and the massive, defined arms you've been working for.

9 Ultimate Long Head Tricep Exercises to Build Massive, Defined Arms in 2025
long head tricep exercise
long head tricep exercise

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