5 Exercises To Target The Longer Head Of Triceps For Maximum Growth

How To Effectively Target The Longer Head Of Triceps

triceps

2. Overhead Rope Extensions

Probably, one of the most effective cable variations that has an easy form and technique to learn.

Overhead Rope Extensions

Overhead Rope Extensions How-To:

  • Firstly, attach a rope at the bottom of the pulley machine.
  • Now, grab it with both your hands and extend your hands above your head with a neutral grip i-e your palms facing each other.
  • Also, keep the elbows close to your head while the arms perpendicular.
  • Start by gradually lowering the rope behind your head until the triceps are fully stretched.
  • Hold this position for a second and return to your starting position.

Do three sets of 8-12 reps each.

3. One-Arm Overhead Dumbbell Extensions

This is pretty much similar to the one-arm cable extension with the only difference that you’ll be using a dumbbell and there will be no tension.

One-Arm Overhead Dumbbell Extensions

One-Arm Overhead Dumbbell Extensions How-To:

  • Grab a dumbbell in your left hand and extend it overhead.
  • Now, gradually lower it behind your head until the longer head is fully stretched.
  • Hold the position for a second and return to your starting position.
  • Switch dumbbell and repeat.

Do three sets of 6-8 reps for each side.

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