Long Head Tricep Exercises Dumbbell Only

Why Your Triceps Aren't Growing (It's Not Your Form)

The best long head tricep exercises dumbbell only require getting your arms overhead, because the 3 exercises you're probably doing now are ignoring 60% of your tricep's total mass. You're likely frustrated because you've been doing dumbbell kickbacks and close-grip presses for months. You feel the burn, you get a pump, but your arms still look skinny from the side and lack that thick, dense look from the back. You're not weak, and your form probably isn't the problem. The problem is exercise selection.

Most common tricep exercises-like kickbacks or standard pushdowns-keep your arm down by your side. This position almost completely shuts off the most important muscle for arm size: the long head of the triceps. It makes up the vast majority of the muscle's bulk. When you neglect it, you're essentially doing a full workout for less than half the muscle. This is why your arms feel pumped after a workout but look exactly the same a few hours later. To build genuinely bigger arms, you have to train the long head directly, and that requires a completely different angle of attack than what most people do.

The One Rule of Tricep Anatomy Everyone Gets Wrong

To understand why your triceps have stalled, you need to know one simple anatomical fact: your tricep has three parts (lateral, medial, and long heads), but only one of them crosses your shoulder joint. That's the long head. The other two, the lateral and medial heads, only cross the elbow. This is the secret key to unlocking growth.

Think of it like this: to fully stretch a muscle, you have to lengthen it at both ends. For the lateral and medial heads, just straightening your elbow does the trick. This is what happens during a kickback or a pressdown. But for the long head, you must also stretch it at the shoulder. The only way to do that is by raising your arm overhead. When your elbow is above your head, the long head is pulled into a deep, loaded stretch. From this position, any extension of the elbow forces the long head to do the majority of the work.

Doing a dumbbell kickback for the long head is like trying to do a bicep curl with your arm halfway bent-you're missing the most productive part of the range of motion. The muscle is never fully stretched, so it's never fully contracted. This is why you can do hundreds of kickbacks and see almost no growth in the back of your arm. The exercises aren't wrong, they're just for a different part of the muscle. To build mass, you must prioritize overhead movements.

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The 3-Move Dumbbell Protocol for Tricep Mass

This is your new plan. You will perform this routine twice a week, with at least two days of rest in between (e.g., Monday and Thursday). On each day, you will choose two of the following three exercises. The goal is progressive overload: each week, try to add 2.5-5 lbs to the lift or add 1-2 more reps per set with the same weight.

Move 1: The Two-Handed Overhead Dumbbell Extension

This is the king of long head tricep exercises. It allows you to use the heaviest weight in a fully stretched position, creating maximum mechanical tension.

• How to do it: Sit on a bench or stand up straight. Grab one dumbbell with both hands, cupping the top end with your palms in a diamond shape. Lift it directly over your head, arms fully extended. Keeping your upper arms locked in place next to your ears, slowly lower the dumbbell behind your head until you feel a deep stretch in your triceps. Go as deep as your mobility allows, aiming for a 90-degree bend at the elbow. Pause for a second at the bottom, then powerfully extend your arms back to the starting position.
• Who it's for: Anyone looking for maximum mass. This is your primary strength and size builder.
• Weight & Reps: Start with a weight you can control for 3-4 sets of 8-12 reps. For an average man, this might be a 25-40 lb dumbbell. For an average woman, a 10-20 lb dumbbell is a great starting point. The last two reps should be a real struggle.

Move 2: The Dumbbell Skull Crusher (Lying Tricep Extension)

This variation changes the stability demand and allows you to isolate each arm's function, even when using two dumbbells. It's less stressful on the shoulders for some people.

• How to do it: Lie on a flat bench or the floor with a dumbbell in each hand. Press the dumbbells up over your chest, palms facing each other (a neutral grip). Keeping your upper arms completely still and perpendicular to the floor, hinge at the elbows to lower the dumbbells towards the sides of your head. Lower them until they are about ear-level. You should feel a deep stretch. From the bottom, squeeze your triceps to extend your elbows and return to the starting position.
• Who it's for: People who want to ensure balanced growth in both arms or who feel shoulder pinching during overhead extensions.
• Weight & Reps: Use lighter weights here. For men, start with 15-25 lb dumbbells. For women, 5-15 lb dumbbells. Perform 3 sets of 10-15 reps. Control the negative (lowering phase) for a full 3 seconds on each rep.

Move 3: The Single-Arm Overhead Extension

This is a fantastic isolation move to fix imbalances and achieve a peak contraction. Doing it one arm at a time allows for a greater range of motion.

• How to do it: Sit or stand, holding one dumbbell. Raise it overhead, arm fully extended. Place your non-working hand on your working arm's tricep or on your side for stability. Lower the dumbbell behind your head, keeping your bicep close to your ear. Focus on getting a deep, full stretch at the bottom. Powerfully extend back to the top and squeeze the tricep hard for one second.
• Who it's for: Everyone. Use this as a second or third exercise to finish the muscle with a deep burn and focus on the mind-muscle connection.
• Weight & Reps: Go light. Men can start with a 10-20 lb dumbbell. Women can start with a 5-10 lb dumbbell. Perform 3 sets of 12-15 reps per arm. There's no ego here; the goal is a perfect contraction, not moving heavy weight.

What to Expect in the First 60 Days (And What Not To)

Switching to these exercises will feel different. Your ego will take a hit because the weights you use will be much lower than what you use for presses. This is a good sign. It means you're finally targeting the right muscle fibers.

• Week 1-2: The Soreness Phase. You will feel a deep, unfamiliar soreness in the back of your arms, closer to your armpit. This is the long head waking up. Your main goal is mastering the form. Don't even think about adding weight. Your single-arm extension might be with a 5 lb dumbbell. That's fine. Nail the movement.
• Month 1 (Weeks 3-4): The Connection Phase. The movements will feel more natural. You'll be able to control the negative portion of the lift without your arms shaking. Now is the time to start progressive overload. Add 5 lbs to your two-handed extension or aim for 1-2 more reps on every set. You won't see dramatic visual changes yet, but you will notice a much fuller pump in your triceps after your workout.
• Month 2 (Weeks 5-8): The Growth Phase. This is where you start seeing the payoff. The back of your arm will begin to look thicker, creating a more impressive silhouette. When you flex, you'll see more muscle mass high up on the back of your arm. By the end of 60 days, you should have increased the weight on your main overhead extension by at least 10-15 lbs from where you started. Your t-shirt sleeves will start to feel a little more snug. This is the proof that targeting the long head is the real secret to arm size.

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Frequently Asked Questions

How Often to Train the Tricep Long Head

Training the triceps with these long-head focused exercises 2 times per week is optimal for growth. Ensure there are at least 48 hours of rest between sessions, for example, a Monday and Thursday schedule, to allow for full recovery and muscle repair.

The Best Rep Range for Tricep Growth

A mix of rep ranges delivers the best results. For your primary heavy exercise, like the two-handed overhead extension, aim for 8-12 reps to maximize mechanical tension. For secondary exercises like skull crushers or single-arm extensions, use a higher range of 12-15 reps to increase metabolic stress and the pump.

Why Standard Dumbbell Kickbacks Fail

Standard dumbbell kickbacks fail to grow the long head because your arm remains by your side. This position keeps the long head in a shortened, relaxed state. To stimulate it, the muscle must be put under a deep stretch, which only happens when your arm is raised overhead.

Choosing the Right Dumbbell Weight

Select a weight where the last two reps of a set are extremely challenging but you can complete them with perfect form. If your form breaks down before you hit your target reps, the weight is too heavy. If you can easily do 3-4 more reps, it's too light.

Combining Long Head Work with Other Tricep Exercises

Absolutely. Always start your workout with long-head dominant exercises like overhead extensions when you are fresh and have the most energy. After you have completed 2-3 of these, you can finish your workout with exercises for the lateral head, such as close-grip dumbbell presses or dumbbell floor presses.