If you desire huger arms, you need to train your triceps because the triceps make up your upper arm mass. The triceps make up about two-thirds of your upper arm mass. Beefing up your triceps will furnish you with the sleeve-busting arms you’ve always imagined of. There are three different heads of Triceps brachii:
- The long head
- The medial head
- The lateral head
These three heads work collectively to increase your elbow joint. As such, all triceps and every constraining exercise you do work your triceps.
The long head is the longest of the three triceps heads. It’s unique because, as well as modifying your elbow joint, it also bisects the shoulder.
The long head performs such a vital part in the size of your arms it may be helpful to make this muscle the target of your triceps training.
Increasing the size of your long head triceps can help you to make your arm strong.
Here Are The Best Long Head Triceps Exercises For Making Your Arm Strong
Dumbbell Triceps Kickbacks
Triceps kickbacks are not seen as a mass producer, but for highlighting your triceps long head, they’re tough to beat. The long head of the triceps is active in this exercise because it has to work hard to hold your upper arm extended.
This exercise goes best with light to manage weights and medium to high reps. It doesn’t work properly with big weights or low reps.
You can also do this exercise using a cable crossover, which retains your triceps under constant tension.
Dumbbell Incline Triceps Extensions
Skull crushers are one of the best overall triceps mass builders. They work all three heads approximately the same. Superset them with narrow grip bench strains to pack on some extreme triceps mass.
This exercise works well using a straight barbell or an EZ bar, and you can also do them with dumbbells.
The foremost advantage of this exercise is that it needs less shoulder flexibility than more straight overhead extensions, so it’s a great accommodation for fewer mobile lifters.
Using dumbbells during this exercise allows you to use a larger range of motion, which will help provide better results.
Seated Dumbbell Overhead Triceps Extensions
The seated dumbbell overhead triceps extension is a very effective way to target your long head triceps.
You have to get the upper body versatility to do this exercise correctly and safely.
During this exercise, line up a few dumbbells at your feet, rep out to crash, grab the next most moderate weight, and repeat. Start massive and keep going until you can barely lift a ten-pounder to consume all your muscle fibers.
You can do this exercise standing but take care not to lean behind.
Cable Overhead Triceps Extensions
Cable overhead triceps extensions set the long head of your triceps in an extended position, which increases the range of action and muscle activation. You can do this exercise with a straight or EZ bar, but it’s normally more convenient and practical with a rope handle.
This exercise needs good shoulder movement. If you can’t keep your arms plumb with your biceps next to your ears, this exercise will be both difficult and harder to do perfectly.
Cable Triceps Pushdowns
Cable triceps pushdowns are convenient and straightforward to do. Most triceps workouts involve this exercise. But, with an easy tweak, you can use this move to preferentially target the long head of your triceps.
To do this exercise, take 1 to 2 steps back and then pull your upper arms back and into your sides. It increases shoulder extension, which is one of the purposes of the long head triceps.
Make sure you are doing cable triceps pushdowns perfectly for the effective muscle builder.
High Cable Overhead Triceps Extensions
This overhead triceps extension exercise is much more lenient than most other similar steps. However, despite being easier on your shoulders, it’s no less useful for connecting the long head of your triceps.
This exercise works the same setup as triceps pushdowns. It’s ideal for supersets. Do high cable overhead triceps extensions first, and then turn around and go directly into a set of regular triceps pushdowns for a killer, a time-efficient exercise that prioritizes the long head.
How to do this exercise:
- Add a straight bar, rope handle, or V-shaped bar to an overhead block.
- Seize it with an overhand grip.
- Turn so your back is to the pulley machine and adopt a split position for stability.
- Lean ahead, so your torso is bent to about 45 degrees.
- With your biceps close to your ears, extend your arms and drive the handle forward until your arms are straight but not clasped.
- Flex your elbows as far as you can without boosting your upper arms and repeat it.
Standing Barbell Kickbacks
Most of the triceps exercises include elbow extension. That’s no faulty thing, as elbow extension is the basic function of the triceps brachii. However, the long head of the triceps also works in shoulder extension.
This triceps exercise is all about shoulder extension, so it’s the nearest thing there is to a move that separates the long head of the triceps. It feels wonderful, and the movement is very small, but if you want to work the long head of your triceps while all but neglecting the other two heads, this could be the exercise you need to do.
How to do this exercise:
- Stand on the ground about shoulder-width apart.
- Hold a barbell behind your back with a pronated or palms-down grip.
- Strengthen your abs.
- Maintaining your arms straight but not locked, lift the bar out and away from your body.
- Lower the bar and repeat it.
- Do this exercise with a lightweight and for high reps.
Behind the Neck Overhead Presses
This exercise is perfect for time-pressed lifters who want bigger triceps and shoulders but don’t have time to train these muscle groups individually.
Behind the neck, pressing is uncertain and could lead to shoulder pain and injuries, particularly if you have a poor position or lack the necessary shoulder movement to do them perfectly. Regular overhead barbell presses may be too powerful while being more shoulder-friendly.
How to do this Exercise perfectly:
- Stand withholding a barbell across your upper back.
- Use a shoulder-width or slightly smaller grip to maximize triceps recruitment.
- Pull your shoulders down and back, support your abs and lift your chest.
- Press the weight up and overhead to arms’ length.
- Fully spread your elbows but don’t block them.
- Carefully lower the weight back to your neck.
- Repeat it.