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

How To Effectively Target The Longer Head Of Triceps


4. Two-Arm Overhead Dumbbell Extensions

This is another effective exercise, executed with both the arms and can be done either seated or standing. We recommend doing it in a seated position for better focus and control.

Two-Arm Overhead Dumbbell Extensions

Two-Arm Overhead Dumbbell Extensions How-To:

  • Sit on a bench with back rest and grab a heavier dumbbell.
  • Now raise the dumbbell with both your hands in such a way that your palms are facing toward the ceiling and the thumbs wrapped around the dumbbell rod.
  • Now, lower the dumbbell behind your head until you feel a great contraction.
  • Hold it for a second or two and then retract to your starting position.

Do three sets of 8-12 reps each.

5. French Press

You’ll need an ez-curl bar or just a straight bar for this exercise. Load it with plates and sit on a bench with a back support. .

French Press

French Press How-To:

  • Once the ez-curl bar is loaded with plates, raise it over your head.
  • Now, lower the bar behind your head and extend it back up.
  • You won’t be holding the contraction too long as to maintain a proper working angle.

Do three sets of 8-12 reps.

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