Fitness Monsterr logo 2021 WHITE

4 Best Long Head Tricep Exercises to Build Huge Back Arm Muscles in 2021

⚡ TL;DR 
Are you looking to build bigger triceps? Check out the best Long Head Tricep Exercises to Build Huge Back Arm Muscles in 2021
📅 Post Updated on July 20, 2021
|
🏷️
|
🕒 6 minutes read
long head tricep exercises
ADVERTISEMENT

The long head tricep exercises are a great way to build arm muscles. The long head of the triceps is located on the back of your upper arm and makes up about 60% of your total muscle mass in this region.

The long head tricep has many functions, but it primarily helps to straighten out the elbow joint, flex the shoulder joint, and extend the forearm.

The triceps brachii, or triceps for short, is a crucial muscle in bodybuilding.

Located on the back of your upper arm near the elbow joint and made up primarily of three heads:

  • lateral head (located outside)
  • medial head (inside)
  • long head- they give your arms a lot of their size.

Learn how each of this tricep head play their role in elbow extension.

In fact, about 60% of an average person's total upper arm mass comes from these muscles!

Beefing up this area will give you those thickly muscled sleeves that make others jealous with envy.

The most well known function of the long head triceps is its role as one part in generating force when doing pushups or any other pushing actions.

If you want bigger arms fast then these long head tricep exercises should be included in your workout routine!

Long Head Triceps

The long head tricep is also commonly called the "lateral" or "outer" muscle in your arm. It's long and flat, so it resembles a horseshoe shape on the back of your upper arm when viewed from above.

The long head triceps is mainly responsible for straightening the elbow joint, flexing the shoulder and extending the forearm. It also assists in rotating your arm from palm-down to palm-up position.

Despite its name, it doesn't actually reside on your long bone (the humerus). The long head of this muscle runs parallel to the long bone at an angle, and attaches to your elbow joint.

Now that you know how important this muscle is for activities like weightlifting or tennis, it's time to find out about long head tricep exercises!

How can I get longer triceps?

If your goal is to lengthen the long head of this muscle, then long head tricep exercises are a good place to start.

This will help improve flexibility in the long head region and increase potential for long head tricep exercises.

Best long head triceps exercises.

We recommend the long head tricep exercises below to target the long head part of the triceps so you can maximise your gains quickly!

1. Triceps Dips

Dips are one of the best long head triceps exercises and is great for developing your chest, back, shoulders, arm muscles and long head triceps all at once.

This exercise also strengthens your core because you need to keep balance by holding on to something.

The tricep dips exercise will target your long head tricep mainly and you can use bodyweight or any weight.

Dips are one of the best long head triceps exercises to build up your arms in a short period of time.

You will need an exercise mat, bench, step stool, chair for this workout to do dips on it with long head tricep muscles.

💡 Learn how to do dips at home if you do not have any machines.

Bench dips

2. Triceps Kickbacks

Using either cable or dumbbell triceps kickbacks is another exercise that can target the long head triceps.

By using a dumb bell to stabilize your upper arm, this exercise will allow you to focus on isolating and working one side at a time.

Do take note that for these long head triceps workouts it's important to focus on long, slow repetitions and to maintain a nice straight line with your arm.

How to do a tricep kickback:

  • Place your feet shoulder width apart. Bend at the waist with your arms to either side of you.
  • With an overhand grip, hold a dumbbell in each hand and extend them behind you so that they are both pointing outwards towards the ground (as shown)
  • Slowly bend one elbow while keeping it close to your body.
  • When it is fully bent, extend your arm and push the dumbbell behind you until it's in line with the other arm.
  • Push back up to start position by bending both elbows at once to get a long range of motion.
  • Repeat on opposite side.

Watch how to do a tricep kickback using dumbbells.

Dumbbell tricep kickback

3. Seated Dumbbell Overhead Triceps Extensions

Seated Dumbbell Overhead Triceps Extensions are a long head tricep exercise that works the long head of the triceps.

By sitting down and isolating as much movement as possible, your focus on the long head of the triceps is greatly maximise so you can have more gains.

How to execute the exercise:

  • Begin by sitting with knees bent at 90 degrees and feet flat on floor in front of you, then holding a dumbbell with arms fully extended above your head.
  • Inhale and then exhale while extending both arms straight out in front of you so that the weights are at shoulder height.
  • Inhale and flex your triceps by bending your arms and bringing the dumbbells towards the back, bringing them as close to your head without touching it.
  • Slowly return back to starting position until arms are extended again and repeat for reps.

How to do a Seated Dumbbell Overhead Triceps Extensions:

How to do Triceps Dumbbell Extension

4. Cable Triceps Pushdowns

Another great exercise if you are in the gym would be the cable triceps pushdowns.

How to execute the exercise:

  • Stand next to a long cable, grasping the handles with an overhand grip.
  • To perform pushdowns, fully extend your arms and then bring them back down until they are close to touching in front of you at 90 degrees angle.
  • Perform 15 repetitions before switching hands or changing exercises.

How to execute the exercise:

Cable Triceps Pushdowns

Conclusion

The long head triceps muscle is an important muscle of the upper arm that needs to be targeted during a workout routine.

Some great long-head tricep exercises are dips, rows and arms extensions! Include these long head triceps exercises in your regular workouts for optimal results.

We hope with these exercises your long head tricep muscles will be long and strong!

A long head triceps stretch is a great place to start when developing your long-head workouts.

Check Out Other Interesting Articles

Hammer Curls vs Bicep Curls: Build Bigger Arms Quickly in 2021

Want to know which is better between hammer curls vs bicep curls? Know which of these two exercises can build arm muscle fast in this article!

Read More
Diet Water: Does It Help In Weight Loss? (2021)

Want to find out if you can lose weight by drinking Diet Water? Let's uncover the truth behind this Diet Water!

Read More
How Much Is A Trap Bar Weight? (2021)

Ever wondered how heavy is the trap bar? Check out as we uncover the true answer to the Trap Bar weight.

Read More
4 Best Long Head Tricep Exercises to Build Huge Back Arm Muscles in 2021

Are you looking to build bigger triceps? Check out the best Long Head Tricep Exercises to Build Huge Back Arm Muscles in 2021

Read More
Luke Sandoe - Cause of Death Revealed What Happened in 2020

Luke Sandoe had passed away at the age of 31 on May 7th, 2020. The bodybuilding world was shocked to find out what happened when the family revealed the truth.

Read More
Yuan Herong - Super Ripped Chinese Bodybuilder Doctor (2021)

Yuan Herong is a super ripped Chinese bodybuilder who has also been dubbed as the real life Chun-LI from Street Fighter! Brains, Brawn & Beauty all-in-one.

Read More
cropped-Fitness-Monsterr-logo-ONLY-2021-square.png

Popular Posts

10 Best Abs Toning Belts To Sculp Your Leaner Body in 2021

Are you looking to firm up and get leaner? How about adding abs toning belts to your workouts to burn even more fats? Check out the best ones here!

Read More
8 Best Paleo-Friendly Protein Powders (2021)

Are you a fan of Paleo Protein Powder? Great news! Check out the best paleo protein powder we believe will be for you!

Read More
How to Do Dips at Home: 8 Ways to Do Dips Workouts in 2021

Are you planning how to do dips at home? Check out number of ways you can do the different variations of dips workouts at home!

Read More
Build Big Arms With The Hammer Curl (2021)

Want to know how to build bigger arms quickly? Check out Hammer Curl, a mass gaining bicep workout guarantee to grow those guns!

Read More
Hammer Curls vs Bicep Curls: Build Bigger Arms Quickly in 2021

Want to know which is better between hammer curls vs bicep curls? Know which of these two exercises can build arm muscle fast in this article!

Read More
Luke Sandoe - Cause of Death Revealed What Happened in 2020

Luke Sandoe had passed away at the age of 31 on May 7th, 2020. The bodybuilding world was shocked to find out what happened when the family revealed the truth.

Read More
Subscribe To Our Weekly Newsletter
No spam, notifications only about new products, updates.
Name
ADVERTISEMENT
Fitness Monsterr logo 2021 WHITE
FitnessMonsterr is an independent website that aims to provide the best content about fitness, training, nutrition and product reviews!
SOCIAL
FREE TOOLS

Body Fat Calculator
EER Calculator
Keto Calculator
One Rep Max Calculator
RMR Calculator
TDEE Calculator
Weight Gain / Loss Calculator

SUBSCRIBE TO US TODAY!
Leave your email to get our weekly newsletter.
Made with 💪 © 2021
FitnessMonsterr - Only Monsterrs Allowed

Disclaimer & Disclosure  |  Privacy Policy  |  Cookie Policy  |  Terms of Use  |  Editorial Policy  |  Affiliate Link Policy

linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram