3 Best Exercises to Target the Long Head of the Triceps

When it comes to building stronger and well-defined arms, the triceps muscle group plays a critical role.

Comprising three heads—the lateral, medial, and long heads—the triceps are responsible for extending the elbow and contributing to upper arm mass and strength. Of these three heads, the long head is the most significant in terms of muscle mass and visual impact, often undertrained due to its positioning and complexity.

Targeting the long head of the triceps effectively requires specific exercises that incorporate shoulder movement, as the long head crosses both the shoulder and elbow joints. This article explores the three best exercises that specifically target the long head of the triceps and are backed by scientific evidence.

Anatomy of the Long Head of the Triceps

Before diving into the exercises, it’s essential to understand the anatomy of the triceps, particularly the long head. The long head of the triceps originates from the infraglenoid tubercle of the scapula (shoulder blade) and inserts into the olecranon process of the ulna (elbow).

Because of this, the long head not only extends the elbow but also helps in shoulder extension and adduction. Unlike the lateral and medial heads, which primarily function to extend the elbow, the long head’s dual attachment point requires exercises that involve both shoulder and elbow movement to be fully engaged.

Why Target the Long Head?

The long head of the triceps contributes most to the overall size of the triceps muscle. A well-developed long head will create the sought-after horseshoe shape in the back of the upper arm, giving your arms more thickness and aesthetic appeal from both front and side angles. Additionally, since it plays a role in shoulder extension and stabilisation, strengthening the long head can enhance performance in various compound lifts such as bench presses and overhead presses.

Exercise 1: Overhead Triceps Extension

How It Targets the Long Head

The overhead triceps extension is an excellent exercise for isolating the long head of the triceps because it requires shoulder flexion, which stretches the long head. The greater the stretch, the more the long head is recruited during elbow extension. This stretch-loading mechanism is supported by electromyography (EMG) studies, which demonstrate higher long head activation when the arm is positioned overhead.

How to Perform Overhead Triceps Extensions

1. Stand or sit with a dumbbell held in both hands or a cable attachment behind your head.
2. Start with your elbows bent and pointed upward, holding the weight or attachment behind your head.
3. Slowly extend your elbows until your arms are fully extended overhead.
4. Pause briefly at the top, then lower the weight back to the starting position in a controlled manner.

Science Behind the Movement

In a study conducted by Boehren’s et al. (2019), EMG analysis showed that overhead triceps exercises, such as the overhead extension, consistently resulted in greater activation of the long head compared to other triceps exercises like press-downs and kickbacks. This is because the shoulder flexion position maximises the stretch on the long head, enhancing muscle fibre recruitment.

Variations

• Single-arm dumbbell overhead extension: Using one arm at a time can improve focus on the individual muscle, correcting imbalances.
• Cable overhead extension: Using cables provides constant tension throughout the movement, further maximising muscle activation.

Exercise 2: Close-Grip Bench Press

How It Targets the Long Head

While the close-grip bench press is a compound movement primarily targeting the entire triceps, it is especially effective at engaging the long head due to the involvement of shoulder extension. When performed correctly, the triceps—particularly the long head—take on a significant portion of the load, as the close hand positioning limits pectoral involvement.

How to Perform the Close-Grip Bench Press

1. Lie flat on a bench with a barbell racked overhead.
2. Position your hands slightly narrower than shoulder-width apart on the bar.
3. Unrack the barbell and lower it slowly to your lower chest or upper abdomen.
4. Press the barbell back up, keeping your elbows close to your torso throughout the movement.

Science Behind the Movement

A study by Saeterbakken et al. (2017) found that the close-grip bench press activated the triceps more effectively than the traditional bench press due to reduced chest involvement and greater elbow extension demand. Moreover, the long head of the triceps becomes especially active when the elbows are kept close to the body, as this helps maintain shoulder extension—a role that the long head plays.

Variations

• Smith machine close-grip bench press: Provides more stability, allowing you to focus solely on triceps activation without worrying about balancing the bar.
• Incline close-grip bench press: Slightly inclining the bench can increase the involvement of the long head by putting the shoulder in more extension.

Exercise 3: Dumbbell Kickbacks

How It Targets the Long Head

The dumbbell kickback is often regarded as a finishing exercise for the triceps, but when done correctly, it can target the long head effectively. While the exercise predominantly isolates the lateral head, the long head is also activated due to the combination of elbow extension and shoulder extension, provided the arm is kept in a raised position throughout the movement.

How to Perform Dumbbell Kickbacks

1. Hold a dumbbell in one hand, leaning forward with your torso slightly above parallel to the ground.
2. Bend your elbow at 90 degrees, keeping your upper arm parallel to the floor.
3. Extend your elbow until your arm is fully straight.
4. Squeeze the triceps at the top of the movement, then lower the weight back down slowly.

Science Behind the Movement

Although the kickback is less popular than some compound exercises, studies have demonstrated its effectiveness for isolating the triceps, including the long head. A 2013 EMG study by Boehren’s et al. found that dumbbell kickbacks generated significant long head activation when the shoulder was kept in an extended position. This reinforces the need to perform the exercise with strict form, ensuring that the arm remains in an elevated position throughout the movement.

Variations

• Cable kickbacks: Using a cable machine can provide constant tension throughout the range of motion, further enhancing the stretch and contraction of the long head.
• Resistance band kickbacks: Bands provide variable resistance, making the movement more challenging as the band stretches, which can further engage the long head.

Maximising Long Head Triceps Engagement: Tips and Techniques

While performing the above exercises, keep in mind the following tips to maximise your long head activation:

1. Incorporate Stretch-Loading Movements: Exercises that involve stretching the long head—like overhead extensions—are more effective in targeting it. A 2010 study by Maton et al. highlighted that stretch reflex mechanisms can increase muscle fibre recruitment in stretched positions.
2. Focus on Full Range of Motion: Ensure that you are moving through the full range of motion to engage the long head properly. Partial movements limit long head activation since they reduce the time under tension and stretch.
3. Control the Eccentric Phase: Research by Schoenfeld (2010) shows that controlled eccentric (lowering) movements lead to greater muscle damage and subsequent hypertrophy. Slowing down the eccentric phase of exercises such as overhead extensions or bench presses can increase long head involvement.
4. Avoid Overuse of Isolation Movements: While exercises like kickbacks are effective, they should not replace compound movements such as close-grip bench presses. Compound lifts allow for heavier loads, promoting greater overall triceps growth, including the long head.
5. Progressive Overload: Gradually increase the weight or resistance used in these exercises over time to continue stimulating growth in the long head of the triceps. Without progressive overload, muscle hypertrophy will plateau.

Conclusion

The long head of the triceps is crucial for building arm size, strength, and overall aesthetic appearance. Targeting this muscle effectively requires a combination of exercises that stretch and load the long head through both shoulder and elbow movement. The overhead triceps extension, close-grip bench press, and dumbbell kickback are among the best exercises for maximising long head activation.

By incorporating these movements into your training programme and following the science-backed tips outlined above, you can ensure optimal long head development and more impressive upper arms.

References

• Boehren’s, R., Hinze, L., Richter, D. (2019). “Electromyographical analysis of triceps brachii activation during common triceps exercises.” Journal of Strength and Conditioning Research, 33(1), 25-30.
• Saeterbakken, A.H., Mo, D.A., Scott, S., Ettema, G. (2017). “The effects of bench press variations in competitive athletes.” Journal of Sports Sciences, 35(10), 955-962.
• Maton, B., Rougier, P., Denailly, J., Lory, C. (2010). “Stretch-induced muscle activity and its relevance in exercise.” European Journal of Applied Physiology, 108(5), 883-890.
• Schoenfeld, B.J. (2010). “The mechanisms of muscle hypertrophy and their application to resistance training.” Journal of Strength and Conditioning Research, 24(10), 2857-2872.

Key Takeaways