All three triceps heads matter for strength and aesthetics, but the long head is the biggest and has the most growth potential. If your goal is bigger arms and a stronger lockout, the long head deserves some dedicated attention.
In this guide, you’ll learn exactly what the long head does, why certain movements hit it better than others, and the 9 best long head triceps exercises backed by EMG data. We’ll also show you how to program them so you can actually turn “knowledge” into noticeable sleeve-filling results.
Take Your Fitness To The Next Level
Your bench press and overhead pressing are going to feel miserable without strong triceps. And if the “horseshoe” looks more like a “mini horseshoe,” that usually means the long head is undertrained, underloaded, or both.
That matters because the triceps are the primary elbow extensors. If you want a stronger lockout, more stable pressing, and arms that actually look like you lift, you can’t half-train them.
Here’s the key thing most people miss: the triceps are one muscle with three heads. Those heads work together, but they don’t contribute the same amount in every position. That’s why exercise selection matters if you want balanced development instead of lopsided arms.
No stress. This article breaks it all down, including:
- 3 best long head tricep bodyweight exercises
- 3 best long head tricep isolation exercises
- 3 best long head tricep compound exercises
- How to train the long head effectively
- The anatomy of the triceps
- The function of each triceps head
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9 Best Exercises For The Long Head Of The Triceps
Now for the good part: how to train the long head.
You’ll see a mix of compound and isolation movements below. We start with bigger compound options that let you load heavy for strength and total triceps size, then finish with isolation exercises that let you pile on controlled volume, stretch, and burn for growth.
Here are the top exercises to build long head size and strength.
- Triangle Pushups
- Dips
- Close Grip Bench Press
- Suspended Pushups
- Rolling Dumbbell Extension
- Bentover Triceps Kickbacks
- Rope Push Downs
- Overhead Triceps Extension
- Swimmers (Straight Arm Pushdown)
The Best Long Head Triceps Compound Exercises
First up are the compound exercises that hit the long head hard while also building pressing strength and overall triceps mass.
1. Triangle Push-ups
We’re starting with a monster bodyweight option you can do anywhere. The triangle push-up is one of the best ways to light up the triceps, and EMG testing has shown it can produce extremely high activation compared to other pushing variations.
Bohler (2011) compared several push exercises using EMG on the triceps heads, and triangle push-ups came out on top for triceps activation. That’s a huge win because you can train this movement in your living room, at a park, or in a crowded gym when every bench is taken.
Form note: make a triangle (or diamond, same idea) with your hands by touching index fingers and thumbs. Keep elbows angled back, not flared. The narrower position reduces chest contribution and forces the triceps to do more of the work through a bigger elbow range of motion.
And if you outgrow bodyweight, you can load it by elevating your feet, slowing tempo, adding a band, or using a weighted vest or plate.
Related: Increase Push Up Difficulty Using Bands
2. Dips: The King Of Triceps Exercises
If you want a single exercise that builds “thick” triceps, dips are hard to beat.
While dips are not a pure long-head isolation movement, they train all three heads aggressively and can be progressed for years. For triceps emphasis, choose a more upright dip (often called triceps or vertical dips) and avoid the big forward lean that shifts stress toward the chest.
Control the bottom, keep shoulders packed, and own the lockout. Add weight once your bodyweight reps are solid and pain-free.
Related: Best Dip Alternatives
3. Close Grip Bench Press
In the Bohler EMG comparison, close-grip bench press ranked lower for long head activation than the top bodyweight options. But it still earns its spot because you can load it heavy and build brute pressing strength.
Grip advice: hands just inside shoulder width is a great start. Too close becomes unstable and wrist-heavy. Too wide turns it into more chest. Keep elbows closer to the body on the descent and drive to a hard, full lockout at the top.
If your goal is stronger pressing plus bigger triceps, this lift is a staple.
4. Suspended Push-Ups
Suspended push-ups (rings, TRX, straps) are a great example of why anatomy matters. The long head crosses the shoulder, so anything that increases shoulder stabilization demands can increase long head involvement.
Research suggests suspended push-ups can increase triceps activation, but setup matters. One study found higher elevations (around 65 cm) created clearer differences in triceps activity compared to lower setups.
Programming note: do not pair suspended push-ups and triangle push-ups in the same session unless your elbows are made of titanium. They are too similar in pattern and can get cranky fast.
5. Rolling Dumbbell Extension
Rolling dumbbell extensions have “long head” written all over them because they blend elbow extension with a shoulder component. That shoulder involvement is exactly where the long head becomes extra relevant.
Setup like a skull crusher. Lower the dumbbells by bending the elbows. Once you reach around 90 degrees, let the dumbbells drift back slightly behind your head so you feel a deep triceps stretch. Then bring the upper arms back toward vertical and finish with a strong elbow extension to lock out.
The rolling portion lets you handle heavier loads than strict skull crushers for many lifters, while still keeping long head tension high.
The Best Long Head Triceps Isolation Exercises
To round out the 9 best long head triceps exercises, here are the isolation movements that deliver targeted tension, bigger stretches, and high-quality volume.
6. Bentover Triceps Kick Back
Time to leave the ego at the door. Kickbacks are brutally effective when done correctly and controlled. EMG data from Bohler’s work placed kickbacks extremely high for long head activation, making them arguably the best isolation option for the long head.
The reason: your upper arm is pulled behind your torso (shoulder extension), and then you add elbow extension. That combo lines up perfectly with what the long head does.
Form cues: hinge so your torso is slightly above parallel, pull the upper arm back so it is near parallel to the floor, keep the elbow pinned, then extend and squeeze at lockout. Use lighter weight, slower tempo, and let the long head do its job.
7. Rope Pushdowns
Rope pushdowns are a consistent long head builder and tend to show a bigger gap between long head and lateral head activity in EMG testing compared with many other triceps moves.
Set the pulley high, stand a step or two back, pin elbows to your sides, and press down hard. The money is at the bottom: split the rope slightly and finish with a full lockout and a squeeze.
Straight bar pushdowns also work well. The rope often feels better because it lets you finish the rep with that little outward flare.
Related: Triceps Pushdown Exercise Guide & Variations
8. Overhead Triceps Extensions
Overhead triceps extensions are a classic for a reason: they place the long head in a stretched position at the shoulder, then force it to produce force through elbow extension. For many lifters, that stretch component is where the long head finally feels like it is “doing work.”
Start light and make it clean. Get arms overhead, keep elbows mostly fixed, lower behind the head under control, then extend to a full lockout. If your shoulders are tight, cables often feel smoother than heavy dumbbells at first.
Related: Overhead Dumbbell Tricep Extension Exercise Guide & Variations
9. Swimmers (aka Straight Arm Pulldowns)
This one surprises people because it looks like a lat move. And it is. But it is also a sneaky way to hit the long head because the long head helps with shoulder extension.
If you are already doing a lot of pushing each week and your elbows need a break, swimmers are a smart way to add more long head work without another press or extension variation.
Think of it as bonus long head volume you can plug into back day.
Related: Best Cable Arm Exercises
How To Implement These Long Head Triceps Exercises Into Your Training
How you use these exercises depends on your goal.
If you just want balanced triceps development, include 1-2 long head-focused movements each time you train pushing or do a chest and triceps session. You will still be hitting the other heads too because triceps are always involved in elbow extension.
If your long head is lagging, prioritize it by making most of your triceps work come from this list for a training block. Here is a sample session:
- Dips: 4 sets x 6 reps
- Triangle Push-ups: 3 sets x 7 RPE
- Rolling Dumbbell Extensions: 3 sets x 6-8 reps
- Close-Grip Bench: 2 sets x 8-12 reps
- Overhead Triceps Extensions: 3 sets x 10-12 reps
- Rope Pushdown: 3 sets x 10-12 reps
- Kickbacks: 3 sets x 12+ reps (near failure)
This favors the long head, but you still get solid pressing work and full triceps stimulation. The bigger takeaway is variety across rep ranges. Over time, you want exposure from heavy work (lower reps) through higher-rep pump work (up to 20+).
Also, if other arm muscles are lagging, consider sprinkling in a few of these dumbbell arm exercises for balanced development.
The Anatomy And Function Of The Triceps
The triceps brachii has three heads (long, lateral, medial) that originate from different locations but share the same insertion at the olecranon process of the ulna.
Because they share an insertion, all three heads contribute to elbow extension. The difference is how much each head contributes depending on shoulder position and arm path.
Below is a quick breakdown of each head and what makes the long head unique.
The Three Heads of the Triceps Muscle
The Medial Head of the Triceps
“Medial” means closer to the midline of the body. The medial head sits deeper on the arm and is largely covered by the long and lateral heads.
Because it contains more slow-twitch fibers, it tends to contribute heavily during lower-force, longer-duration elbow extension work and helps with endurance-based triceps output.
Best Medial Head Tricep Exercises
The Lateral Head of the Triceps
“Lateral” means closer to the outside of the body. The lateral head sits on the outer portion of the upper arm and contributes heavily to force production during pressing and heavy lockouts.
Related: Best Lateral Head Tricep Exercises
The Long Head of the Triceps
The long head is unique because it crosses both the elbow and the shoulder. Its origin is on the scapula (infraglenoid tubercle), and it inserts with the other heads at the olecranon of the ulna.
Since it crosses the shoulder, the long head assists with shoulder extension (moving the upper arm backward) and contributes to shoulder stability in addition to elbow extension. That is why you can “feel triceps” during movements that involve shoulder extension, such as swimmers/straight-arm pulldowns.
Studies have shown long head activation changes across shoulder angles, which is a big reason overhead work, pushdowns, and shoulder-extension-style movements can all be useful tools depending on what you need.
Bottom line: if you want bigger triceps, you cannot ignore the long head. It is a large portion of your total triceps mass and has major aesthetic payoff.
Benefits of Strengthening The Long Head
Training the long head has a few clear benefits that show up fast in both performance and aesthetics.
1. Improve The Symmetry And Size Of Your Triceps
The triceps make up a large chunk of upper arm mass, and the long head is a major contributor. If the long head is underdeveloped, your arms will look flatter from the side and less “full” overall.
Also, symmetry matters. The long and lateral heads are the most visible parts of the horseshoe. If one head dominates, it shows, especially as you get leaner.
2. Improve Pushing Strength
Stronger triceps mean a stronger lockout. That applies to bench press, overhead press, push-ups, dips, and pretty much every upper-body push you care about.
Train the triceps as a whole, then use targeted long head work to bring up what is lagging.
3. Improve Shoulder Stability
The long head plays a role in shoulder stabilization because it crosses the shoulder joint. That does not mean it replaces your rotator cuff or upper back work, but it does mean long-head-focused training can support more stable pressing and healthier shoulders over time.
The Long Head Won’t Build Itself
If you want a bigger long head, you have to give it a reason to grow. That means smarter exercise selection, progressive overload, and enough volume over time to actually force adaptation.
Now you have the tools. Pick 2-4 of these movements, run them consistently for a training block, and make your lockouts and sleeves the proof.
Get to it.
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2 comments
Agreed. Excellent article. Very helpful.
Great info!