Arm Workouts

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

To ensure maximum growth of your triceps, it is important to target all its three heads (lateral, long and medial). Only this way you’ll be able to maximize the size and ensure a continuous progress.


Basically, you must learn how to position your arms in such a way that the longer head of your triceps is engaged for maximum stimulation. And it’s only stretched properly when the arm is raised overhead, which means, the overhead extensions are probably the best way for growth and development.

Because our primary goal is the longer head, which is attached just above the shoulder joint, here are five exercises that targets them effectively.

Target The Long Head Of Triceps For Huge Growth

1. One-Arm Overhead Cable Extensions

It’s a great exercise to do as it keeps your triceps under constant tensions throughout the exercise.

One-Arm Overhead Cable Extensions

One-Arm Overhead Cable Extensions How-To:

  • Directly grab the cable with the left hand without using any attachments.
  • You should stand facing away from the pulley machine.
  • Now, keep the back straight and extend the cable upward using your elbows till the triceps are fully contracted.
  • Hold the position for a second and lower it to the starting position.

Do three sets of 8-12 reps each.

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.

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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