If you want that full, horseshoe-shaped arm, learning how to train long head of triceps with dumbbells is essential. Targeting the long head, which contributes to that iconic shape, requires specific arm positioning during dumbbell exercises.
This muscle runs along the back of your arm and is key for upper arm mass. With dumbbells, you can isolate it effectively. This guide gives you the exact techniques and routines to make it happen.
How To Train Long Head Of Triceps With Dumbbells
The long head of your triceps is unique. Unlike the medial and lateral heads, it crosses the shoulder joint. This means its lenght and tension are affected by your arm’s position relative to your body.
To emphasize the long head, you need exercises that involve shoulder extension or keep your arms overhead. Dumbbells are perfect for this because they allow a natural range of motion and unilateral training to fix imbalances.
Anatomy Of The Triceps Brachii
Your triceps brachii has three heads that merge into a common tendon at the elbow. All heads work to straighten your arm, but the long head has an extra job.
The long head originates at the scapula, just below the shoulder joint. Because of this, it also assists in pulling your arm down and back. Knowing this helps you choose the right movements.
Primary Function Of The Long Head
Its primary function is elbow extension, like any triceps head. However, its secondary function is shoulder extension and adduction. This is the key to targeting it.
When your arm is raised overhead, the long head is pre-stretched. This creates greater mechanical tension on that specific head during the exercise, leading to better growth stimulation.
Essential Dumbbell Exercises For The Long Head
Not all triceps exercises are equal for the long head. The following dumbbell moves are selected for their ability to place the long head under optimal stress.
Focus on form over weight. A lighter dumbbell with perfect technique will build muscle far more effectively than a heavy weight with poor form.
Overhead Dumbbell Triceps Extension
This is arguably the best dumbbell exercise for the long head. The overhead position directly stretches the muscle at the start of the movement.
You can perform it seated or standing, with one or two dumbbells. Here is the proper form for a two-arm seated version.
- Sit on a bench with back support. Hold one dumbbell with both hands, palms against the inner plates.
- Press the dumbbell overhead until your arms are fully straight. This is your start position.
- Keeping your upper arms close to your head and elbows pointed forward, slowly lower the dumbbell behind your head.
- Lower until you feel a deep stretch in your triceps, your forearms should be parallel to the floor or slightly further.
- Extend your elbows to press the weight back to the starting position, squeezing your triceps hard at the top.
Dumbbell Skull Crusher (Lying Triceps Extension)
The traditional skull crusher can target the long head effectively when you modify the arm angle. Instead of keeping upper arms perpendicular to the floor, angle them back toward your head.
- Lie flat on a bench holding two dumbbells. Press them up over your chest as if starting a bench press.
- Rotate your wrists so your palms face each other (neutral grip). This is easier on the wrists.
- Instead of lowering the weights straight to your forehead, allow your upper arms to angle back slightly toward your head.
- Bend at the elbows to lower the dumbbells beside your head until you feel a strong stretch.
- Push the weights back up by extending your elbows, keeping the same upper arm angle.
Single-Arm Overhead Extension
This unilateral version helps correct strength imbalances and allows for greater focus on the mind-muscle connection with each arm.
It also challenges your core stability. Follow these steps.
- Sit or stand holding a dumbbell in one hand. Press it overhead so your arm is vertical.
- Place your free hand on your opposite shoulder or hip for stability.
- Keeping your working arm’s bicep close to your ear, lower the dumbbell behind your head in a controlled arc.
- Go down until your forearm touches your bicep or you feel a full stretch.
- Use only your triceps to lift the weight back to the vertical start, avoiding any shoulder movement.
Bent-Over Dumbbell Kickbacks
While often considered a general triceps move, kickbacks can emphasize the long head when performed with precise form that includes shoulder extension.
- Place one knee and the same-side hand on a bench for support. Hold a dumbbell in your other hand.
- Bend your torso until it’s nearly parallel to the floor. Pull your working arm up so your upper arm is aligned with your torso, elbow bent at 90 degrees.
- This is the key: before you start the kickback, think about extending your shoulder slightly to move your elbow a few inches forward.
- Now, keeping your upper arm completely still, extend your elbow to straighten your arm fully behind you.
- Squeeze your triceps hard at the top for a full second, then slowly return to the 90-degree position.
Building Your Dumbbell Triceps Workout
Simply knowing the exercises isn’t enough. You need to structure them into an effective routine. Here are sample workouts you can integrate into your existing split.
Always warm up your elbows and triceps with light push-ups or band extensions before starting.
Standalone Triceps Focus Day
If you dedicate a full session to arms or triceps, this structure provides comprehensive stimulation.
- Overhead Dumbbell Triceps Extension: 4 sets of 10-12 reps
- Dumbbell Skull Crusher (with angled arms): 3 sets of 10-12 reps
- Single-Arm Overhead Extension: 3 sets of 12-15 reps per arm
- Bent-Over Dumbbell Kickbacks: 3 sets of 15-20 reps per arm
Rest 60-90 seconds between sets. Focus on a slow eccentric (lowering) phase on every exercise.
Post-Push Day Finisher
After a chest or shoulder workout, add 2-3 triceps exercises to fully fatigue the muscle. This is an efficient approach.
- Overhead Dumbbell Triceps Extension: 3 sets to failure in the 8-10 rep range
- Single-Arm Extension: 2 sets of 12-15 reps per arm, with a focus on the stretch
Since your triceps are pre-fatigued from pressing, use moderate weights and prioritize the squeeze.
Critical Form Tips And Common Mistakes
Small errors can shift work away from the long head to the other triceps heads or even to your shoulders. Avoid these common pitfalls.
Flaring Your Elbows
Letting your elbows drift out to the sides during extensions reduces tension on the long head and stresses the elbow joint. Keep your elbows pointed forward and close together throughout the movement.
Using Momentum
Swinging the weight, especially on overhead movements, takes the tension off the muscle. Use a weight you can control strictly through the entire range of motion. If you have to arch your back or jerk, the weight is to heavy.
Shortening The Range Of Motion
Not achieving a full stretch at the bottom limits the time under tension for the long head. Ensure you lower the weight until you feel a distinct stretch in the back of your arm, but not to the point of shoulder pain.
Neglecting The Mind-Muscle Connection
Don’t just move the weight. Actively think about stretching and contracting the long head. Visualize the muscle working with each rep. This mental focus can significantly improve activation.
Programming For Growth: Sets, Reps, And Progression
To build muscle, you must apply the principles of progressive overload. Here’s how to implement them for your long head training.
Rep Ranges And Volume
The long head responds well to a mix of rep ranges. Incorporate both heavier sets for strength and lighter, higher-rep sets for metabolic stress.
- Strength/Hypertrophy: 6-10 reps per set
- Hypertrophy/Endurance: 10-15 reps per set
- Pump/Finisher: 15-20+ reps per set
Aim for 9-15 total working sets per week for your triceps, with a portion dedicated to these long-head focused movements.
How To Progress Safely
Adding weight is not the only way to progress. Use these methods in order.
- First, master perfect form for all reps in your target range.
- Add one more rep to each set with the same weight.
- Add an extra set to your workout for more volume.
- Finally, increase the weight slightly, even if it means your reps drop slightly for the first workout or two.
Integrating With Your Overall Arm Training
The long head is just one part of the triceps. For complete development, you should also include exercises that target the lateral head for width.
Good complementary dumbbell exercises include close-grip floor presses or triceps push-ups. These movements hit all three heads but can emphasize the lateral head.
Balance your pushing with adequate pulling exercises for your back and biceps to maintain shoulder health and posture. Overtraining the front can lead to imbalances.
Frequently Asked Questions
What Is The Best Dumbbell Exercise For The Long Head Triceps?
The overhead dumbbell triceps extension is generally considered the most effective. It places the long head in a pre-stretched position, ensuring it bears the brunt of the load throughout the movement.
How Often Should I Train My Triceps Long Head?
You can train your triceps, including the long head, 2-3 times per week. Ensure you have at least 48 hours of rest between sessions targeting the same muscle to allow for recovery and growth.
Can I Build A Big Long Head With Dumbbells Only?
Yes, you can build a significant long head with just dumbbells. The key is consistent application of the correct exercises, proper form, and progressive overload over time. Dumbbells offer excellent range of motion and unilateral training benefits.
Why Don’t I Feel My Long Head Working During Exercises?
This is usually due to form errors like flared elbows, using to much weight, or not achieving a full stretch. Lower the weight, focus on keeping your elbows in, and consciously think about the muscle contracting. The mind-muscle connection is vital here.
Should My Arms Be Sore In The Long Head After A Workout?
Muscle soreness can be a sign of a novel stimulus, but it’s not a required indicator of an effective workout. As long as you are training with proper intensity and progressively overloading, you are stimulating growth, even if you aren’t always sore in that specific spot.