How To Hit Long Head Tricep With Dumbbells

If you want bigger, stronger arms, you can’t ignore the triceps. And if you’re looking for that horseshoe shape, knowing how to hit long head tricep with dumbbells is essential. This part of the muscle is key for adding mass to the back of your arm, and dumbbells are a perfect tool for the job.

This guide gives you clear, effective exercises. You’ll learn the best movements, proper form, and common mistakes to avoid. Let’s get started.

The long head of your triceps is unique. It’s the only part that crosses the shoulder joint. This means its position changes based on where your arm is. To emphasize it, you need two things: shoulder flexion and a full stretch.

Simply put, you must get your arms overhead or alongside your head. This stretches the long head, putting it in a position to do more work. Dumbbells allow for this freedom of movement safely and effectively.

Why Dumbbells Are Great for Tricep Isolation

Dumbbells offer some big advantages for targeting the long head.

They let each arm work independently, fixing muscle imbalances.
You can easily move your arms into the overhead positions needed for a good stretch.
They allow for a greater range of motion compared to many barbell exercises.
They are versatile and accessible for home or gym workouts.

Key Principles for Maximum Long Head Activation

Before you pick up a weight, understand these rules. They make all the difference.

Get a Full Stretch

The long head responds best when it’s fully lengthened. Think about lowering the weight slowly and with control behind your head. Feel that stretch in the back of your arm.

Control the Eccentric

The lowering part of the movement (eccentric) is crucial. Don’t just drop the weight. Fight gravity on the way down for about 2-3 seconds. This causes more muscle damage and leads to better growth.

Mind the Elbows

Keep your elbows pointed forward and tucked in slightly. Flaring your elbows out shifts work away from the long head and onto other muscles. It can also hurt your joints.

Prioritize Overhead Movements

Exercises where your upper arm is beside or behind your ear are your main tools. They are non-negotiable for emphasizing the long head.

The Best Dumbbell Exercises for the Long Head

Here are the most effective movements. Focus on form before adding heavy weight.

1. Seated Overhead Tricep Extension

This is a classic for a reason. It directly places the long head under tension.

Sit on a bench with back support. Hold one dumbbell with both hands under the top plate.
Press the dumbbell overhead until your arms are fully straight.
Keeping your elbows pointed forward and close to your head, slowly lower the dumbbell behind you until you feel a deep stretch in your triceps.
Pause for a moment, then extend your arms back to the starting position.

2. Lying Tricep Extension (Skull Crusher)

While often done with a barbell, the dumbbell version is superior for the long head. It allows a deeper, safer stretch.

Lie flat on a bench holding two dumbbells over your chest, arms perpendicular to the floor.
Keep your upper arms stationary and rotate your elbows so they point toward your feet (not out to the sides).
Bend at the elbows to lower the dumbbells down beside your head. Go until you feel a full stretch.
Use your triceps to bring the weights back to the start, squeezing at the top.

3. Single-Arm Overhead Extension

This unilateral move is excellent for fixing imbalances and ensuring each side works hard.

Sit or stand holding one dumbbell in your right hand.
Press it overhead so your arm is straight.
Keeping your upper arm close to your ear and elbow pointed forward, lower the dumbbell down behind your head.
Extend back up, focusing on the contraction. Complete all reps before switching arms.

4. Incline Dumbbell Tricep Extension

Using an incline bench changes the angle of the stretch, which can create a new stimulus.

Set a bench to a 45-60 degree incline. Sit back and hold one dumbbell with both hands.
Press it overhead, then lower it behind your head with the same controlled motion.
The incline position can allow for an even greater range of motion for some people.

Building Your Workout Routine

You don’t need to do all these exercises in one day. Here’s how to fit them in.

Pick 1-2 long-head focused exercises per tricep workout.
Perform 3-4 sets of 8-12 reps for growth (hypertrophy).
Use a weight that challenges you on the last few reps while maintaining perfect form.
Train your triceps 1-2 times per week, allowing at least 48 hours of recovery between sessions.

A sample tricep day could look like this:

Seated Overhead Extension: 4 sets of 10 reps
Close-Grip Dumbbell Press: 3 sets of 8 reps (for overall tricep mass)
Single-Arm Overhead Extension: 3 sets of 12 reps per arm

Common Form Mistakes to Avoid

Watch out for these errors. They can reduce effectiveness and lead to injury.

Letting the Elbows Flare

This is the number one mistake. It takes tension off the triceps and puts strain on the shoulder joint. Consciously keep those elbows pointing forward.

Using Too Much Weight

This leads to poor form and swinging. You’ll use your shoulders and back to heave the weight. Choose a weight you can control through the entire range of motion.

Not Achieving Full Range of Motion

Partial reps won’t give you the stretch the long head needs. Lower the weight until you feel a gentle stretch, but don’t force it if you feel pain.

Arching Your Back Excessively

When doing overhead movements, a slight arch is normal. But if you’re overarching your lower back, the weight is to heavy. Engage your core and glutes to stabilize.

Tips for Better Mind-Muscle Connection

Feeling the muscle work is as important as moving the weight.

Before you start, gently touch your tricep with your free hand to feel it contract.
Visualize the long head stretching and contracting with each rep.
Slow down your tempo. Try a 3-second lowering phase.
At the top of a rep, squeeze your tricep hard for a full second.

FAQ Section

What is the best dumbbell exercise for the long head tricep?

The seated or single-arm overhead tricep extension is often considered the best. It places the shoulder into flexion, providing the direct stretch the long head needs for maximum activation.

How often should I train my triceps?

For most people, training triceps directly 1-2 times per week is sufficient. They are also worked during chest and shoulder pressing movements, so avoid overtraining them.

Why don’t I feel it in my long head?

You’re likely not getting a full stretch or your elbows are flaring. Reduce the weight, focus on bringing your upper arm beside your ear, and control the descent. The burn should be in the back of your arm, near your armpit.

Can I build triceps with just dumbbells?

Absolutely. Dumbbells are a complete tool for tricep development. They allow for all the necessary movements to target every part of the muscle, including the crucial long head.

What’s the difference between the lateral head and long head?

The lateral head is on the outer side of your arm and contributes to the horseshoe look. The long head runs along the bottom and back of the arm. It’s responsible for arm mass when viewed from the side and is best worked with overhead movements.

Final Recommendations

Targeting the long head requires intention. It’s not just about pushing weight; it’s about creating the right stretch and tension. Start with lighter dumbbells to master the form of exercises like the overhead extension.

Be patient and consistent. The long head might be slower to develop for some, but with focused effort, you will see progress. Pay attention to how your arms feel during each exercise, and always prioritize safety over ego lifting.

Incorporate these principles and exercises into your routine for the next few months. Take progress photos to track the development in the back of your arm. With smart training, you’ll build the complete, balanced triceps you’re aiming for.