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The triceps muscle is composed of three heads - and these need to be trained in a very specific way.

This is because the triceps make up 2/3 of your overall upper arm mass, and the long head is the largest of the three individual heads it contains.

For that reason, the best tricep long head exercises are those that begin with the shoulder in a flexed position, as this lengthens the long head and causes it to take on the majority of the load during the lift.

5 Best Tricep Exercises For Mass (Long Head)

#1 – One-Arm Overhead Cable Extensions: This is my favorite lift to build tricep long head mass since it places the triceps under constant tension and lets you train each arm independently. Just grab onto a cable and face away from the machine, and then extend your arm overhead, contract the tricep, and lower the cable behind your head before repeating.

#2 – Overhead Rope Extensions: This is the same motion as the previous exercise but done using a rope attachment and both arms at the same time. Another great way to get a strong tricep long head workout and build bigger triceps, and for added results, pull the rope apart at the top of each rep.

#3 – One-Arm Overhead Dumbbell Extensions: This is my top free weight variation and is done by holding a single dumbbell in one hand and performing the exercise seated or standing.

#4 – Two-Arm Overhead Dumbbell Extensions: Use both hands and grip the inner plate of a dumbbell and perform the tricep extension behind your head. This is best done seated.

#5 – French Presses –
This tricep long head exercise is done using an ez-curl bar or straight bar from a seated position, performing a regular tricep extension overhead with it.

#6 – Dips – are considered one of the few compound exercises that can be applied to triceps training in general. The triceps take up two thirds of your arm – therefore, if you’re looking to improve the overall size of your arms, it’s important to target these muscles individually.