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Added On September 8, 2011
My Favorite Exercises For The Long Head Of The Triceps

by Rusi
The long head a.k.a the lazy head of the triceps is hard to hit despite the fact that it's the biggest one. Below is a list with my favorite exercises for the long head. Try some of them - you might be surprised.


1) Pull-overs - this is my favorite exercise for the long head. The long head attaches to the shoulder joint and is used during shoulder extension. That's why pull-overs hit it hard.

There is a misconception that the pull-over is a chest exercise. This couldn't be further from the truth. Yes, the pull-over is a great chest stretch but the main movers are the lats and the long head of the triceps. I usually do pull-overs on machines and cables. However dumbbells will do just fine.

2) PJR Pull-overs


This is an absolute long head destroyer. It's like a skull-crusher but you let the weight go way behind your head in order to get more stretch and longer range of motion. Watch the below video for more information.

Note: The video is not made by me and I do not own the rights for it. I will remove it from this page if I'm violating any laws. Just contact me.
3) Single-arm Reverse Triceps Cable Pressdown

This is my personal favorite triceps "finisher". It hits all three heads pretty hard and has an awesome feeling to it. I like doing it on a cable in order to keep constant tension on the triceps. Also the cable will be much more friendly to the elbow. Watch the below video for more information.

Note: The video is not made by me and I do not own the rights for it. I will remove it from this page if I'm violating any laws. Just contact me.
3) Overhead Triceps Extension

This is a great long head builder. You can use a dumbbell or a cable. Both work so choose the one tool you like the most. I personally have sensitive triceps tendon on my right arm and stay away from this exercises but in general it's one of the elbow friendly triceps movements.

Healthy elbows won't have any problems taking the stress. Just don't use insane amount of weight. Remember - No one cares how much you lift except for your dick.

Watch the below video for more information.

Note: The video is not made by me and I do not own the rights for it. I will remove it from this page if I'm violating any laws. Just contact me.
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