16 Best Long Head Triceps Exercises for Stronger Arms

The best long head triceps exercises usually have one important feature: they place your upper arm overhead or behind your torso so the long head works from a useful position.

The long head is different from the other parts of the triceps because it crosses both your elbow and shoulder. Shoulder position therefore changes its length during training.

This does not mean you can completely isolate one part of the triceps. All three heads contribute to elbow extension. However, exercise position can change the mechanical demand placed on them.

Current research gives overhead elbow extension special importance. A controlled training study found substantially greater triceps growth when cable extensions were performed overhead rather than with the arm beside the body.

This guide gives you 16 exercises, shows which movements deserve priority, and explains how to build a practical long head triceps workout without filling your program with unnecessary exercises.

Important: This article is for general information and education. It does not replace medical advice, diagnosis, or treatment.

Quick Answer: What Are the Best Long Head Triceps Exercises?

The best long head triceps exercises include overhead elbow extension movements because the overhead position lengthens the long head.

A strong exercise list is:

1. Overhead rope cable triceps extension
2. Single arm overhead cable extension
3. Two hand dumbbell overhead extension
4. Single arm dumbbell overhead extension
5. EZ bar overhead triceps extension
6. Incline dumbbell triceps extension
7. Incline EZ bar skull crusher
8. Cable skull crusher behind the head
9. Rolling dumbbell triceps extension
10. PJR pullover style triceps extension
11. Bodyweight triceps extension
12. Close grip bench press
13. JM press
14. Neutral grip dumbbell press
15. Cable pushdown
16. Close grip push up

If your goal is specifically to emphasize the long head, start your direct triceps work with one of the first eight overhead or lengthened position exercises.

You do not need all 16 in one workout.

For broader arm training, visit our Best Triceps Exercises guide.

What Is the Long Head of the Triceps?

The triceps brachii is the large muscle on the back of your upper arm. It has three heads:

• Long head
• Lateral head
• Medial head

All three contribute to elbow extension, which means straightening your arm.

The long head is special because it crosses the shoulder joint as well as the elbow joint. This gives shoulder position more influence over its muscle length.

When your arm moves overhead, the long head becomes more lengthened. This is one reason overhead extensions are so useful when your goal is long head triceps development.

Can You Completely Isolate the Long Head?

No.

You cannot switch the lateral and medial heads off while making only the long head work.

All three triceps heads contribute to elbow extension.

A more accurate goal is to choose exercises and shoulder positions that may place greater mechanical demand on the long head while still training the whole triceps.

This distinction matters because fitness advice often promises perfect muscle isolation when human movement is more complex.

Why Overhead Triceps Training Matters

The strongest direct evidence comes from research comparing cable elbow extensions performed in two positions.

One group trained with the upper arm overhead. Another trained with the arm beside the torso.

The overhead position produced substantially greater overall triceps hypertrophy. Growth of the long head was especially strong.

The likely advantage comes from training the long head at a greater muscle length.

This does not mean pushdowns are useless. It means an effective triceps program should probably not rely only on pushdowns if maximizing muscle growth is your goal.

16 Best Long Head Triceps Exercises

1. Overhead Rope Cable Triceps Extension

The overhead rope extension is one of the strongest choices for a long head triceps workout.

The cable provides continuous resistance while the overhead shoulder position places the long head in a lengthened position.

1. Set a rope on a cable station.
2. Face away from the machine.
3. Bring the rope behind or above your head.
4. Keep your upper arms in a comfortable overhead position.
5. Bend your elbows under control.
6. Extend your elbows until your arms straighten.
7. Return slowly.

Starting range: 8 to 15 repetitions.

Do not force your elbows to point perfectly forward. Let your shoulders and elbows find a comfortable path.

2. Single Arm Overhead Cable Extension

This variation lets each arm move independently.

It can be especially useful if a two arm rope setup feels awkward or if one side is weaker.

1. Set the cable around a low or middle position.
2. Face away from the machine.
3. Bring one arm overhead.
4. Bend the elbow slowly.
5. Extend the elbow.
6. Return under control.

Starting range: 10 to 15 repetitions per arm.

Begin with the weaker side and match the number of repetitions with the stronger side.

3. Two Hand Dumbbell Overhead Extension

This is one of the most practical long head triceps dumbbell exercises.

You need only one dumbbell.

1. Sit or stand tall.
2. Hold one dumbbell with both hands.
3. Raise it overhead.
4. Bend your elbows slowly.
5. Lower the dumbbell behind your head.
6. Extend your elbows to raise it again.

Starting range: 8 to 15 repetitions.

Keep the dumbbell light enough that you can control the stretched position.

For a complete home dumbbell routine, visit our Triceps Exercises With Dumbbells at Home guide.

4. Single Arm Dumbbell Overhead Extension

This variation makes it easier to train each triceps separately.

1. Hold one dumbbell overhead.
2. Keep your upper arm comfortable.
3. Lower the dumbbell behind your head.
4. Feel a controlled stretch through the triceps.
5. Extend your elbow.

Starting range: 8 to 15 repetitions per side.

If standing makes you arch your lower back, perform the exercise seated.

5. EZ Bar Overhead Triceps Extension

An EZ bar lets both arms work together while keeping your hands in a semi-angled grip.

Some people find this more comfortable than a straight bar.

1. Hold the EZ bar overhead.
2. Keep your ribs controlled.
3. Bend your elbows.
4. Lower the bar behind your head.
5. Extend your elbows smoothly.

Starting range: 8 to 15 repetitions.

Use a lighter load while learning the movement.

6. Incline Dumbbell Triceps Extension

An incline bench creates a useful upper arm position without requiring you to sit perfectly upright.

1. Set a bench at a moderate incline.
2. Hold two dumbbells above your shoulders.
3. Allow your arms to angle slightly backward.
4. Bend your elbows slowly.
5. Lower the dumbbells beside or behind your head.
6. Extend your elbows.

Starting range: 8 to 15 repetitions.

7. Incline EZ Bar Skull Crusher

This exercise combines a lying extension with an inclined shoulder position.

1. Lie on an incline bench.
2. Hold the EZ bar above your shoulders.
3. Let your upper arms angle slightly backward.
4. Bend your elbows.
5. Lower the bar behind your head rather than directly toward your forehead.
6. Extend your elbows.

Starting range: 8 to 12 repetitions.

The exercise does not need to literally move toward your skull.

8. Cable Skull Crusher Behind the Head

A cable can make lying elbow extensions smoother because tension remains present throughout much of the motion.

1. Position a bench near a low cable.
2. Hold the attachment above you.
3. Allow your upper arms to angle backward.
4. Bend your elbows.
5. Move the attachment behind your head.
6. Extend your elbows.

Starting range: 8 to 15 repetitions.

9. Rolling Dumbbell Triceps Extension

The rolling dumbbell extension adds a small shoulder movement to the traditional lying extension.

1. Lie on a bench.
2. Hold the dumbbells above your shoulders.
3. Bend your elbows.
4. Let the dumbbells move slightly behind your head.
5. Reverse the shoulder movement.
6. Extend your elbows to finish.

Starting range: 8 to 12 repetitions.

This variation may allow a little more weight than a strict skull crusher, but control is still important.

10. PJR Pullover Style Triceps Extension

This exercise combines shoulder movement with elbow extension.

Because technique varies between lifters, start light.

1. Lie on a bench.
2. Hold one dumbbell over your chest.
3. Move it backward toward and behind your head.
4. Allow your elbows to bend.
5. Reverse the movement using your triceps and shoulders.

Starting range: 8 to 15 repetitions.

This is better suited to experienced lifters who already control standard overhead extensions.

11. Bodyweight Triceps Extension

You do not need weights to perform a useful elbow extension exercise.

1. Place your hands on a stable counter, railing, or bench.
2. Step backward.
3. Keep your body straight.
4. Bend your elbows.
5. Move your forehead toward your hands.
6. Extend your elbows to push yourself away.

Starting range: 6 to 15 repetitions.

A lower support makes the exercise harder.

See our Bodyweight Triceps Exercises guide for more no-equipment options.

12. Close Grip Bench Press

The close grip bench press does not specifically isolate the long head, but it lets you load the whole triceps with heavier resistance.

1. Lie on a bench.
2. Use a grip slightly narrower than your normal bench press grip.
3. Lower the bar under control.
4. Keep your wrists stable.
5. Press upward.

Starting range: 5 to 10 repetitions.

Do not use an extremely narrow grip. Choose a width that feels stable.

13. JM Press

The JM press combines features of a close-grip press and an elbow extension.

1. Start with a light bar or dumbbells.
2. Lower the resistance toward your upper chest or lower face area.
3. Allow your elbows to bend.
4. Keep the motion controlled.
5. Extend the elbows to return.

Starting range: 6 to 10 repetitions.

This is a more technical exercise and is not necessary for beginners.

14. Neutral Grip Dumbbell Press

A neutral grip dumbbell press trains your chest, shoulders, and triceps together.

1. Lie on a bench or floor.
2. Hold the dumbbells with your palms facing each other.
3. Lower under control.
4. Press upward.
5. Finish with your elbows extended smoothly.

Starting range: 6 to 12 repetitions.

15. Cable Triceps Pushdown

Pushdowns train the whole triceps and are simple to load and progress.

They do not place the long head in the same lengthened position as overhead extensions, so they work best as a complementary exercise rather than your only triceps movement.

1. Face the cable machine.
2. Keep your elbows close to your sides.
3. Extend your elbows.
4. Pause briefly near the bottom.
5. Return with control.

Starting range: 8 to 15 repetitions.

16. Close Grip Push Up

This bodyweight press adds useful triceps work without equipment.

1. Start in a push-up position.
2. Bring your hands slightly closer than usual.
3. Keep your body straight.
4. Lower under control.
5. Press back up.

Starting range: 6 to 15 repetitions.

If floor push-ups are too difficult, use a stable incline.

Best Long Head Triceps Exercises by Goal

Which Exercise Should You Prioritize?

If you can choose only one direct long head exercise, the overhead cable extension is a strong choice.

It offers:

• A lengthened overhead position
• Continuous cable resistance
• Easy load adjustment
• Simple progression
• Several grip options

If you train at home, a two-hand dumbbell overhead extension is a practical substitute.

Beginner Long Head Triceps Workout

You do not need many exercises.

This routine gives you overhead work, heavier pressing, and a simple neutral arm extension.

Intermediate Long Head Triceps Workout

Do not add all of this volume immediately if you already perform a lot of chest and shoulder pressing.

Long Head Triceps Workout at Home

You can train the long head effectively without a cable machine.

Try:

1. Two hand dumbbell overhead extension: 3 sets of 8 to 15 reps
2. Single arm overhead extension: 2 sets of 10 to 15 reps per arm
3. Bodyweight triceps extension: 2 sets of 6 to 15 reps
4. Close grip push up: 2 sets of 6 to 15 reps

If you only own one dumbbell, the first two exercises alone provide useful direct triceps work.

How Many Reps Should You Use?

Several rep ranges can build muscle when your sets are challenging enough.

A practical approach is:

• 5 to 10 reps for heavier presses
• 8 to 15 reps for most overhead extensions
• 10 to 20 reps for lighter cable or bodyweight accessory work

You do not need to take every set to complete failure.

Current resistance training guidance shows that training to momentary failure is not required for the average healthy adult to make progress.

How Many Weekly Sets Build Triceps?

More volume can help muscle growth, but more is not always better.

Current ACSM guidance identifies roughly 10 weekly sets per muscle group as a useful general target when the goal is maximizing hypertrophy.

A newer dose-response analysis also supports a relationship between weekly set volume and muscle growth, while showing diminishing returns as volume rises.

This means your first useful sets generally matter more than endlessly adding extra work.

Your triceps also work during:

• Bench presses
• Incline presses
• Shoulder presses
• Push ups
• Dips

These indirect sets still contribute to your total workload.

How Often Should You Train the Long Head?

Two weekly triceps exposures can work well for many people.

For example:

• Monday: overhead extension plus pressing
• Thursday: incline extension plus pushdowns

Training frequency is mainly a way to organize your weekly volume and recovery.

Adults should also train all major muscle groups rather than focusing only on arms.

See the Upper Body Workout guide for a more complete program.

How to Progress Long Head Triceps Exercises

Progressive overload means increasing the challenge as your body adapts.

You can progress by:

• Adding repetitions
• Increasing the resistance slightly
• Adding a set when needed
• Improving your range of motion
• Improving control
• Moving from two arm to single arm work

You do not need to change everything at once.

Simple Progression Example

Suppose your target is 8 to 12 reps on the overhead cable extension.

• Week 1: 10, 9, 8 reps
• Week 2: 10, 10, 9 reps
• Week 3: 11, 10, 10 reps
• Week 4: 12, 12, 12 reps

Once you reach 12 repetitions on all three sets with good control, increase the resistance slightly.

Do You Need a Huge Stretch?

No.

Training at longer muscle lengths can be useful, but that does not mean forcing your shoulders into an uncomfortable position.

Lower the resistance only as far as you can control while keeping your shoulders and elbows comfortable.

A good training stretch should feel like muscular tension, not sharp joint pain.

Should Your Elbows Stay Perfectly Tucked?

No.

Your elbows do not need to point perfectly forward during every overhead extension.

Some outward movement may feel natural depending on your shoulder structure and grip.

Keep your upper arms reasonably controlled, but do not force a position that creates pain.

How to Keep Your Elbows Comfortable

Direct triceps exercises can irritate the elbows when load or volume rises too quickly.

Use these simple rules:

• Warm up with lighter sets.
• Increase volume slowly.
• Control the lowering phase.
• Try cables if free weight extensions feel uncomfortable.
• Use a rope or neutral grip when helpful.
• Avoid forcing an extreme range.
• Reduce or replace an exercise if pain keeps getting worse.

There is no prize for forcing an exercise your joints dislike.

Cable or Dumbbell: Which Is Better?

Both can work.

Cables offer continuous resistance and make small load changes easy.

Dumbbells are cheaper, convenient, and ideal for home training.

The better option is the one you can perform consistently while progressing over time.

Are Skull Crushers Good for the Long Head?

Yes, especially when the upper arms are angled back so the long head works from a longer position.

A traditional skull crusher performed with the arms pointing straight upward can still train the triceps, but an incline or behind-the-head version changes the shoulder position.

If skull crushers irritate your elbows, switch to an overhead cable extension or another comfortable exercise.

Are Pushdowns Good for the Long Head?

Pushdowns train all three triceps heads, including the long head.

However, the long head is not as lengthened when your upper arm stays beside your torso.

For a muscle growth-focused routine, pair pushdowns with an overhead extension rather than relying on pushdowns alone.

Do Close Grip Bench Presses Build the Long Head?

Close grip pressing trains the whole triceps and can help you use heavier loads.

It is useful for overall triceps strength, but it does not place the long head in the same overhead lengthened position as an overhead extension.

Use it as a complementary movement.

Common Long Head Triceps Training Mistakes

Doing Only Pushdowns

Pushdowns are useful, but they should not be your only direct triceps movement when maximizing long head growth is the goal.

Skipping the Overhead Position

Overhead training has direct research support for greater triceps growth.

Using Too Much Weight

If your entire torso moves during every extension, reduce the load.

Forcing a Painful Stretch

More stretch is not automatically better when the position causes joint pain.

Doing Too Many Exercises

You do not need six different extension variations in one workout.

Ignoring Pressing Volume

Bench presses and shoulder presses already add work for your triceps.

Changing Exercises Every Session

Keep your main movements long enough to measure progress.

Believing You Can Completely Isolate the Long Head

The heads of the triceps work together. Exercise selection changes emphasis rather than turning individual heads completely on or off.

A Simple 8 Week Long Head Triceps Progression

When Should You Stop?

Muscle fatigue during triceps training is normal. Significant joint or nerve symptoms are different.

Stop the exercise and seek appropriate medical guidance if you develop:

• Sudden severe elbow pain
• Major swelling
• New numbness or tingling
• Sudden weakness
• Loss of normal elbow movement
• Shoulder pain that becomes severe
• Pain after a significant fall or injury
• Pain that continues to worsen despite reducing training

If you are recovering from shoulder, elbow, or arm surgery, use the program recommended for your condition rather than a general online workout.

Conclusion

The best long head triceps exercises are not simply the exercises that create the biggest arm pump. Shoulder position matters because the long head crosses the shoulder joint, and overhead elbow extension has direct research support for strong triceps growth.

Build your program around one comfortable overhead extension, then add a press or another elbow extension movement. Train with control, progress your repetitions or resistance, and give your elbows enough time to adapt.

Your next step: choose one overhead exercise and one complementary triceps movement today. Track them for eight weeks and focus on steady progress rather than changing exercises every workout.

References and Sources

1. Maeo S and colleagues. Triceps Brachii Hypertrophy Is Substantially Greater After Elbow Extension Training Performed in the Overhead Versus Neutral Arm Position.
   https://pubmed.ncbi.nlm.nih.gov/35819335/
2. American College of Sports Medicine. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. 2026 Position Stand.
   https://pubmed.ncbi.nlm.nih.gov/41843416/
3. American College of Sports Medicine. Updated Resistance Training Guidelines, 2026.
   https://acsm.org/resistance-training-guidelines-update-2026/
4. Baz Valle E and colleagues. A Systematic Review of the Effects of Different Resistance Training Volumes on Muscle Hypertrophy.
   https://pubmed.ncbi.nlm.nih.gov/35291645/
5. Centers for Disease Control and Prevention. Adult Physical Activity Guidelines and Muscle Strengthening Recommendations.
   https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

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Frequently Asked Questions

What are the best long head triceps exercises?

Overhead cable extensions, single-arm overhead extensions, dumbbell overhead extensions, incline triceps extensions, and behind-the-head skull crusher variations are strong choices because they train the long head in a more lengthened position.

What exercise is best for the long head of the triceps?

The overhead cable triceps extension is a strong choice because it combines an overhead arm position with adjustable cable resistance. Research has found greater triceps growth from overhead elbow extension than neutral arm extension.

Can you isolate the long head of the triceps?

No. All three triceps heads contribute to elbow extension. Exercise selection and shoulder position can change the emphasis, but you cannot completely switch the other heads off.

Why are overhead extensions good for the long head?

The long head crosses the shoulder joint. Raising your upper arm overhead lengthens it, which may create a useful stimulus for muscle growth.

Are skull crushers good for the long head?

Yes. Skull crushers can train the long head, especially when the upper arm angles backward and the resistance moves behind the head. Choose a cable, dumbbell, or EZ bar variation that feels comfortable.

Are pushdowns good for long head triceps growth?

Pushdowns train the long head along with the rest of the triceps, but they do not place it in the same lengthened position as an overhead extension. Pairing pushdowns with overhead work is a practical approach.

How many long head triceps exercises should I do?

One or two long head focused movements per workout are enough for most people. Your total triceps volume, pressing exercises, recovery, and training experience also matter.

How often should I train my long head triceps?

Two weekly triceps exposures can work well for many people. Spread your total volume across the week and allow enough recovery between hard sessions.

Can I train the long head triceps at home?

Yes. Dumbbell overhead extensions, single-arm overhead extensions, bodyweight triceps extensions, and close-grip push-ups can create an effective home routine.

How many sets should I do for triceps growth?

The ideal amount varies. Current resistance training guidance suggests that higher weekly volume can support hypertrophy, with about 10 weekly sets per muscle group serving as a useful general target for many healthy adults. Beginners often need less.