Triceps: How to Target the Long Head with Dumbbells for Growth and Definition

How Do You Target the Long Head of Your Triceps with Dumbbells?

To effectively target the long head of your triceps with dumbbells, prioritize exercises that involve overhead arm positions or significant shoulder extension, as these movements place the long head in a pre-stretched state, maximizing its activation and contribution to elbow extension.

Understanding Triceps Anatomy and Function

The triceps brachii muscle, located on the posterior aspect of the upper arm, is aptly named for its three distinct heads:

• 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 unique head we're focusing on. It originates from the infraglenoid tubercle of the scapula (shoulder blade).

All three heads converge to insert into the olecranon process of the ulna (the bony prominence of your elbow). While the primary function of all three heads is elbow extension, the long head's origin on the scapula gives it an additional, crucial role: it crosses the shoulder joint. This anatomical distinction means the long head also assists in shoulder extension and adduction (bringing the arm closer to the body).

The Principle of Long Head Engagement

Because the long head crosses both the shoulder and elbow joints, its activation can be significantly influenced by shoulder position. To maximize its recruitment during elbow extension, we aim to place it under a greater stretch. This occurs most effectively when the shoulder is flexed (arm overhead) or significantly extended behind the body. In these positions, the long head is elongated, forcing it to work harder to contribute to the movement.

Dumbbell Exercises to Target the Long Head

Here are highly effective dumbbell exercises designed to specifically emphasize the long head of the triceps:

Overhead Dumbbell Extension (Single-Arm or Two-Arm)

This is arguably the most effective exercise for isolating the long head due to the extreme shoulder flexion involved.

• How it targets the long head: With your arm(s) overhead, the long head is maximally stretched, requiring it to generate significant force to extend the elbow.
• Execution (Two-Arm Example):
  • Sit or stand tall, holding one dumbbell with both hands, cupping one end with your palms.
  • Press the dumbbell directly overhead, fully extending your arms.
  • Keeping your elbows pointed forward and close to your head, slowly lower the dumbbell behind your head by flexing only at the elbows. Feel the deep stretch in your triceps.
  • Once the dumbbell is as low as comfortable (or your triceps are fully stretched), powerfully extend your elbows to return to the starting overhead position, squeezing your triceps at the top.
• Key Considerations:
  • Elbow Position: Keep elbows tucked in and pointing forward, not flaring out to the sides.
  • Shoulder Stability: Maintain a stable shoulder girdle; avoid shrugging.
  • Controlled Descent: The eccentric (lowering) phase is crucial for long head engagement.

Lying Dumbbell Triceps Extension (Dumbbell Skullcrusher)

This exercise also places the long head in a good stretched position, though less extreme than overhead.

• How it targets the long head: Lying on a bench with dumbbells directly over your chest, the humerus is still slightly flexed relative to the torso, allowing for a good stretch on the long head.
• Execution (Two Dumbbells Example):
  • Lie supine on a flat bench, holding a dumbbell in each hand with a neutral grip (palms facing each other).
  • Extend your arms straight up, so the dumbbells are directly over your chest, arms perpendicular to the floor.
  • Keeping your upper arms stationary and elbows pointing towards your feet, slowly lower the dumbbells towards your temples by flexing only at the elbows.
  • Once your forearms are roughly parallel to the floor (or your triceps are fully stretched), powerfully extend your elbows to push the dumbbells back to the starting position.
• Key Considerations:
  • Upper Arm Stability: Ensure only your forearms move; your upper arms should remain perpendicular to the floor.
  • Slight Elbow Travel: Allowing the elbows to travel back slightly (a few degrees towards your head) at the bottom of the movement can increase the stretch on the long head for some individuals, but avoid excessive shoulder movement.

Incline Dumbbell Triceps Extension

Performing lying extensions on an incline bench can further enhance the stretch on the long head.

• How it targets the long head: The incline angle puts your shoulders in a greater degree of flexion compared to a flat bench, intensifying the stretch on the long head.
• Execution:
  • Set an adjustable bench to a 30-45 degree incline.
  • Lie on the bench, holding a dumbbell in each hand with a neutral grip.
  • Extend your arms straight up, perpendicular to the floor.
  • Similar to the lying extension, keep your upper arms stationary and slowly lower the dumbbells towards the sides of your head by flexing your elbows.
  • Extend your elbows powerfully to return to the starting position.
• Key Considerations:
  • Bench Angle: Experiment with different incline angles to find what provides the best stretch and contraction for you.
  • Control: Due to the angle, maintaining control is even more critical.

Optimizing Your Dumbbell Triceps Workout

To maximize long head development, integrate these principles into your training:

• Mind-Muscle Connection: Consciously focus on feeling the stretch and contraction in the long head of your triceps. This can enhance activation.
• Controlled Movement: Avoid using momentum. The eccentric (lowering) phase should be slow and controlled (e.g., 2-3 seconds), and the concentric (lifting) phase powerful but deliberate.
• Full Range of Motion (ROM): Ensure you achieve a deep stretch at the bottom of each repetition and a full contraction at the top. For the long head, the stretch is particularly important.
• Proper Weight Selection: Choose a weight that allows you to maintain perfect form for your target rep range (typically 8-15 repetitions for hypertrophy). Sacrificing form for heavier weight will shift tension away from the target muscle.
• Rep Ranges and Set Schemes: Incorporate 3-4 sets of 8-15 repetitions for these isolation exercises.

Common Mistakes to Avoid

• Flaring Elbows Excessively: This reduces tension on the triceps and can place undue stress on the elbow joint. Keep elbows relatively tucked.
• Using Too Much Weight: Leads to poor form, momentum, and reduced long head activation.
• Not Achieving Full Stretch: The long head thrives on a good stretch. Shortening the ROM diminishes its specific targeting.
• Shoulder Movement: For isolation, the shoulder joint should remain as stable as possible, with movement primarily occurring at the elbow.

Integrating Long Head Training into Your Program

While these exercises specifically target the long head, remember that compound movements like close-grip dumbbell presses, push-ups, and dips will engage all three heads of the triceps for overall strength and size.

• Frequency: Incorporate long head-focused exercises 1-2 times per week.
• Placement: Perform them after your main compound pushing movements or as part of a dedicated arm day.
• Balance: Ensure a balanced approach to triceps training, including exercises that work all heads for comprehensive development.

Conclusion

Targeting the long head of the triceps with dumbbells is achievable by understanding its unique anatomy and selecting exercises that leverage its origin on the scapula. By prioritizing overhead or incline dumbbell extensions, maintaining strict form, and focusing on a full range of motion, you can effectively emphasize this crucial triceps head, contributing to greater arm size, strength, and definition. Remember that consistency and proper execution are paramount for seeing results.