Exercises for the Triceps Brachii Long Head

Triceps Brachii Long Head: 400+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the long head of the triceps does

The long head is the largest of the three triceps heads, running down the inner back of the arm. It is the only head that crosses the shoulder as well as the elbow, so it is stretched, and works hardest, when the arm is raised overhead. It also helps pull the arm down and back.

How to train it

Overhead extensions and skull crushers load it at a long stretch, which most pushdowns and presses do not. Include at least one overhead or lying extension in your triceps work.

Five to start with

  1. 1
    IntermediateOverhead Cable Triceps Extension

    Arm overhead: the long head works from a full stretch.

  2. 2
    IntermediateTwo-Arm Overhead Dumbbell Triceps Extension

    One dumbbell held overhead in both hands. Simple and effective.

  3. 3
    IntermediateEZ-Bar Skull Crusher

    Lying extensions with a bent bar that is kinder to the wrists.

  4. 4
    IntermediateEZ-Bar Overhead Triceps Extension

    An overhead extension that can be loaded heavier.

  5. 5
    IntermediateClose-Grip Bench Press

    Heavy pressing that trains all three heads.

All 400+ exercises that work the long head of the triceps