5 Best Triceps Exercises for Bigger Arms [Long Head Triceps Exercise]

When it comes to sculpting bigger, more defined arms, most people focus on biceps—but the real secret lies in the triceps. Making up two-thirds of your upper arm, the triceps are the key to that coveted horseshoe shape and sleeve-busting size. Among its three heads—long, lateral, and medial—the long head of the triceps is the largest and most impactful for mass.

Targeting it with the right exercises can transform the back of your arms, boosting both strength and aesthetics. In this blog, we’ll explore the best long head triceps exercises to help you build bigger arms, complete with detailed instructions, tips, and science-backed insights. Let’s get those triceps growing!

Why Focus on the Long Head of the Triceps?

The triceps brachii has three heads, but the long head stands out for a few reasons. Originating at the scapula (shoulder blade) and crossing both the shoulder and elbow joints, it’s uniquely positioned to add thickness and width to your arms.

It’s most active when your arms are overhead or extended behind you, making it critical for a full, powerful look. Building the back of your arms with long head-focused exercises not only enhances size but also improves pushing strength for moves like bench presses and overhead presses. Ready to maximize your triceps potential? Let’s dive into the essentials.

Understanding the Long Head: Anatomy and Function

The long head runs along the underside of your upper arm, connecting your shoulder to your elbow. Its dual-joint involvement means it’s stretched most when your arm is raised or pulled back—key positions we’ll target.

For hypertrophy, aim for 3-4 sets of 8-12 reps per exercise at 65-80% of your one-rep max, resting 60-90 seconds between sets. Combine these with progressive overload (increasing weight or reps over time) for bigger arms. Here are the best long head triceps exercises to get you there.

Top Triceps Exercises for Bigger Arms

1. Overhead Triceps Extensions – Long Head Stretcher

Muscles Targeted: Long head (primary), lateral and medial heads (secondary)

Why It’s Essential: This move puts the long head under maximum stretch, driving growth through tension and range of motion.

• How to Perform: Stand or sit with a dumbbell, EZ bar, or cable overhead. Grip with both hands, elbows pointing forward. Lower the weight behind your head until your forearms are near your biceps, then extend back up, locking out your elbows.
• Pro Tip: Keep your elbows tucked and avoid flaring them out to isolate the triceps. Use a moderate weight to maintain control.
• Science Bit: Studies show overhead positions increase long head activation by up to 20% compared to neutral-arm exercises (e.g., pushdowns).

2. Skull Crushers (Lying Triceps Extensions) – Precision Mass Builder

Muscles Targeted: Long head (primary), all triceps heads

Why It’s Essential: Skull crushers hit the long head hard while allowing heavy loads, perfect for size and strength.

• How to Perform: Lie on a flat bench with an EZ bar or dumbbells. Hold the weight above your chest, arms straight. Lower it toward your forehead (or just behind your head for more long head focus), bending only at the elbows, then press back up.
• Pro Tip: Angle your arms slightly back (toward your head) to emphasize the long head over the lateral head.
• Science Bit: EMG data ranks skull crushers among the top triceps exercises, with peak long head engagement at the stretch point.

3. Close-Grip Bench Press – Compound Power Move

Muscles Targeted: Long head, medial head, chest, shoulders

Why It’s Essential: This compound lift builds overall triceps mass, with significant long head involvement due to elbow extension.

• How to Perform: Lie on a bench, grip a barbell with hands shoulder-width or narrower. Lower the bar to your mid-chest, keeping elbows close to your sides, then press back up to lockout.
• Pro Tip: Don’t go too narrow—shoulder-width is ideal to avoid wrist strain and maximize triceps focus.
• Science Bit: Research shows close-grip pressing activates the long head effectively while allowing heavier loads than isolation moves.

4. Triceps Dips (Bench or Parallel Bars) – Bodyweight Beast

Muscles Targeted: Long head (primary when leaning forward), all triceps heads, chest

Why It’s Essential: Dips stretch the long head at the bottom and load it during extension, making them versatile for mass.

• How to Perform: On parallel bars or a bench, lower your body by bending your elbows until your upper arms are parallel to the ground (or slightly below). Push back up to full extension. Lean forward slightly to hit the long head more.
• Pro Tip: Add a weight belt or hold a dumbbell between your legs for extra resistance once bodyweight gets easy.
• Science Bit: Dips rank high in triceps activation, with the long head peaking when shoulders are flexed forward.

5. Cable Overhead Extensions – Constant Tension King

Muscles Targeted: Long head (primary), all triceps heads

Why It’s Essential: Cables provide continuous tension, amplifying the stretch and contraction for long head growth.

• How to Perform: Face away from a cable machine set at a low pulley. Grab the rope or bar with both hands, extend it overhead, and lower it behind your head. Extend back up, keeping elbows fixed.
• Pro Tip: Step forward slightly to increase the stretch at the bottom. Use a lighter weight for higher reps (12-15) to pump up the long head.
• Science Bit: The overhead angle plus cable resistance maximizes long head fiber recruitment, per EMG studies.

Bonus: Dumbbell Kickbacks – Finishing Touch

Muscles Targeted: Long head, lateral head

Why It’s Essential: Kickbacks isolate the triceps with a peak contraction, refining the back of your arms.

• How to Perform: Bend forward at the hips, upper arm parallel to the ground. Hold a dumbbell, extend your elbow fully behind you, then return to a 90-degree bend.
• Pro Tip: Keep your upper arm still—only your forearm should move. Squeeze at the top for 1-2 seconds.
• Science Bit: Though less effective for mass than compounds, kickbacks enhance long head definition.

Sample Long Head Triceps Workout

Here’s a workout to build the back of your arms:

• Close-Grip Bench Press: 4 sets x 8-10 reps
• Overhead Triceps Extensions: 3 sets x 10-12 reps
• Skull Crushers: 3 sets x 10-12 reps
• Triceps Dips: 3 sets x 12-15 reps (add weight if possible)
• Cable Overhead Extensions: 3 sets x 12-15 reps
• Dumbbell Kickbacks: 3 sets x 15 reps

Total: 19 sets, aligning with the 10-20 set range for triceps hypertrophy.

Best Practices for Bigger Triceps

1. Progressive Overload

Increase weight by 2.5-5 lbs or add reps every 2-3 weeks. Track your lifts to ensure steady gains.

2. Stretch and Squeeze

Emphasize the stretched position (e.g., bottom of dips) and peak contraction (e.g., top of kickbacks) to activate more long head fibers.

3. Nutrition Support

• Protein: Target 0.8-1g per pound of bodyweight daily. Post-workout, try Protyze Nitro Clear Whey (30g protein + 3g creatine) for recovery.
• Carbs: Pair with carbs to replenish glycogen and spike insulin, aiding nutrient delivery to muscles.
• Hydration: Drink 8-10 glasses daily to support muscle fullness.

4. Train Smart

Hit triceps 1-2 times weekly, either standalone or after chest/shoulder days. Avoid overtraining—rest 48 hours between sessions.

Why Protyze Fits Your Triceps Goals

For optimal recovery, Protyze Nitro Clear Whey Protein is a game-changer. Crafted by Alphacentric Healthcare Pvt Ltd, it delivers 30 grams of whey isolate and 3 grams of creatine monohydrate per serving. Its light, 99% lactose-free formula (think Mango Delight or Orange Delight) refuels your triceps without the heaviness of traditional shakes. The added creatine boosts strength for those close-grip presses and dips.

Conclusion

To build the back of your arms, prioritize the long head with overhead extensions, skull crushers, close-grip bench presses, dips, and cable extensions—then polish with kickbacks. These best long head triceps exercises target the largest triceps head for bigger arms, blending compound power with isolation precision. Stick to progressive overload, fuel with protein like Protyze Nitro Clear Whey, and train consistently. Your triceps will thank you with size and strength. Got a favorite move? Share it below!

TL;DR

For bigger arms, target the long head with overhead extensions (10-12 reps), skull crushers (10-12), close-grip bench (8-10), dips (12-15), and cable extensions (12-15). Add kickbacks (15) for definition. Do 3-4 sets, overload progressively, and recover with Protyze Nitro Clear Whey (30g protein + 3g creatine).