Why is the long head of the triceps different from the other heads?

The long head of the triceps is unique because it originates from the scapula, crossing the shoulder joint, meaning it's involved in both elbow extension and shoulder movements like extension and adduction.

What are the main benefits of developing the triceps long head?

Targeting the long head increases overall triceps muscle mass, contributes to a desirable horseshoe shape, and improves functional strength for pushing and throwing movements.

What principle is key to activating the long head with dumbbells?

Maximizing long head engagement involves exercises that place the shoulder in a flexed (overhead) or extended (arm behind the body) position, which pre-stretches the muscle allowing for a more forceful contraction.

Which dumbbell exercises are best for training the triceps long head?

Effective dumbbell exercises include Overhead Dumbbell Triceps Extensions (one or two-arm), Decline Dumbbell Triceps Extensions, and Dumbbell Kickbacks.

How often should I train the long head of the triceps?

You can incorporate 2-3 triceps-focused workouts per week, ensuring 48-72 hours of rest, and perform 3-4 sets of 8-15 repetitions for hypertrophy.

How to train long head of triceps with dumbbells?

To effectively train the long head of the triceps with dumbbells, focus on exercises that involve shoulder flexion (lifting the arm overhead) or shoulder extension (moving the arm behind the body), as these positions uniquely stretch and pre-activate this specific head, allowing for maximal contraction during elbow extension.

Understanding the Triceps Brachii

The triceps brachii, meaning "three-headed arm muscle," is located on the posterior aspect of the upper arm and is primarily responsible for extending the elbow joint. It consists of three distinct heads, each with unique anatomical origins:

Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove.
Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove.
Long Head: This is the most unique head as it originates from the infraglenoid tubercle of the scapula (shoulder blade). Because it crosses the shoulder joint, it has actions on both the elbow and the shoulder.

While all three heads contribute to elbow extension, the long head's scapular origin means it is also involved in shoulder extension (pulling the arm backward) and shoulder adduction (pulling the arm towards the body). This anatomical distinction is crucial for understanding how to specifically target it.

Why Target the Long Head?

Targeting the long head of the triceps offers several benefits:

Increased Muscle Mass: The long head contributes significantly to the overall bulk and size of the triceps, making its development essential for a well-developed arm.
Aesthetics: A well-developed long head contributes to the horseshoe shape often desired in the triceps, particularly when viewed from the side or rear.
Functional Strength: Its involvement in shoulder stabilization and powerful movements like pushing and throwing makes its isolated strength beneficial for various athletic endeavors and daily activities.

Key Principles for Long Head Activation

To maximize long head engagement with dumbbells, consider these biomechanical principles:

Shoulder Position: Exercises that place the shoulder in a flexed (overhead) position or an extended (arm behind the body) position will pre-stretch the long head, allowing for a more forceful contraction during elbow extension.
Full Range of Motion: Performing exercises through a complete range of motion, particularly focusing on the eccentric (lowering) phase, can enhance muscle activation and hypertrophy.
Mind-Muscle Connection: Consciously focusing on squeezing the triceps, especially the long head, throughout the movement can improve recruitment.

Effective Dumbbell Exercises for the Triceps Long Head

Here are several dumbbell exercises designed to emphasize the long head of the triceps:

Overhead Dumbbell Triceps Extension (Two-Arm)
- Description: This exercise places the triceps in a highly stretched position due to shoulder flexion, making it excellent for long head activation.
- Execution Cues:
  - Sit or stand tall, holding one dumbbell with both hands, cupping the top plate.
  - Extend your arms straight overhead, keeping elbows close to your head.
  - Slowly lower the dumbbell behind your head by flexing your elbows, keeping your upper arms relatively stationary.
  - Extend your elbows to return to the starting position, squeezing the triceps at the top.
- Tips for Maximizing Long Head Engagement: Keep your elbows pointing forward, not flaring out to the sides. Focus on feeling the stretch in the back of your arm at the bottom of the movement.
Single-Arm Overhead Dumbbell Triceps Extension
- Description: Similar to the two-arm version but allows for unilateral training, addressing potential strength imbalances.
- Execution Cues:
  - Sit or stand, holding one dumbbell in one hand.
  - Extend your arm straight overhead, palm facing forward.
  - Slowly lower the dumbbell behind your head by flexing your elbow. Use your free hand to support your working arm's elbow if needed.
  - Extend your elbow to return to the starting position.
- Tips for Maximizing Long Head Engagement: Maintain a stable core and avoid leaning. Ensure the elbow stays pointed upwards throughout the movement.
Dumbbell Pullover (with Triceps Focus)
- Description: While primarily a lat exercise, when performed with a focus on elbow extension at the end of the range, it can effectively engage the long head due to the overhead arm position.
- Execution Cues:
  - Lie perpendicular on a bench, supporting your upper back, with feet flat on the floor.
  - Hold one dumbbell with both hands over your chest, arms slightly bent.
  - Lower the dumbbell slowly behind your head, feeling a stretch in your lats and triceps.
  - As you bring the dumbbell back over your chest, consciously extend your elbows at the top to engage the triceps, rather than just pulling with the lats.
- Tips for Maximizing Long Head Engagement: Emphasize the elbow extension at the end of the movement. Don't let your elbows flare excessively.
Decline Dumbbell Triceps Extension (Skullcrushers)
- Description: Performing skullcrushers on a decline bench places the humerus in a slightly extended position relative to the torso, which can increase long head activation compared to a flat bench.
- Execution Cues:
  - Lie on a decline bench, holding a dumbbell in each hand with a neutral grip (palms facing each other).
  - Extend your arms straight up, perpendicular to the floor.
  - Slowly bend your elbows, lowering the dumbbells towards your ears or slightly behind your head.
  - Extend your elbows to press the dumbbells back to the starting position, squeezing your triceps.
- Tips for Maximizing Long Head Engagement: Keep your elbows tucked in and pointed forward. Control the eccentric phase to maximize stretch.
Dumbbell Kickback
- Description: This exercise involves shoulder extension (arm moving behind the body), which directly engages the long head of the triceps.
- Execution Cues:
  - Stand with a dumbbell in one hand, hinge at your hips so your torso is nearly parallel to the floor.
  - Keep your upper arm pinned to your side, parallel to the floor, with your elbow bent at 90 degrees.
  - Extend your elbow, pushing the dumbbell straight back until your arm is fully extended.
  - Squeeze the triceps at the top, then slowly return to the starting position.
- Tips for Maximizing Long Head Engagement: The key is to keep the upper arm stationary and parallel to the floor. Avoid swinging the arm; the movement should be solely from the elbow. A slight pause and squeeze at the top of the contraction are crucial.

Programming Your Long Head Training

Rep Range: For hypertrophy (muscle growth), aim for 8-15 repetitions per set. For strength, 5-8 repetitions can be effective.
Sets: Perform 3-4 sets per exercise.
Frequency: Incorporate 2-3 triceps-focused workouts per week, ensuring adequate rest between sessions (48-72 hours).
Integration: Include 1-2 long head specific exercises in your triceps routine after compound pressing movements (e.g., bench press, overhead press) or as part of a dedicated arm day.
Progressive Overload: Gradually increase the weight, repetitions, or sets over time to continually challenge the muscle and promote growth.

Important Considerations and Safety

Warm-up: Always begin your workout with a light cardiovascular warm-up and dynamic stretches, followed by a few light sets of the exercise to prepare your joints and muscles.
Listen to Your Body: Pay attention to any pain signals. If an exercise causes discomfort, especially in the elbows or shoulders, reduce the weight or choose an alternative movement.
Proper Form Over Weight: Never sacrifice proper form for heavier weight. Incorrect form can lead to injury and reduce the effectiveness of the exercise.
Breathing: Exhale during the concentric (lifting/pushing) phase and inhale during the eccentric (lowering) phase.
Consult a Professional: If you are new to exercise or have pre-existing conditions, consult with a qualified personal trainer or physical therapist to ensure proper technique and a safe training plan.

By understanding the unique anatomy of the long head and applying these exercise principles, you can effectively target this crucial part of your triceps using only dumbbells, leading to improved arm development and functional strength.

Triceps Training: How to Effectively Target the Long Head with Dumbbells