Triceps long head: exercises and how to train
The long head is the biggest of the three triceps heads and the only one that starts on the shoulder blade. That lets it not only straighten the elbow but also help pull the arm down and back toward the body. It makes up the inner, body-side mass of the triceps and stretches most when your arm is overhead.
How to train it
It responds best to extensions with the arm overhead or in front of you: Skull crusher, Overhead dumbbell extension and Triceps kickback. Lower into a deep stretch, keep the elbows still and do not let them flare. For the whole triceps, 6–12 direct sets a week on top of pressing usually works, with some of them done overhead.
Exercises where it is the main mover
Exercises where it assists
Weekly sets in ready-made programs
A set where the muscle is primary counts in full, a set where it assists counts as half — the same way the log’s stats count it.
Other arms muscles
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