Frequent question: How do you target your triceps long head?

What does the long head of the tricep do?

The main function of triceps brachii is extension of the forearm at the elbow joint. In addition, its long head contributes to the extension and adduction of the arm at the shoulder joint.

Do tricep kickbacks target long head?

4. Tricep kickbacks. Tricep kickback defiantly should not be overlooked, this is one that really hits the long head well. Take 2 lightweight dumbbells, ones that you can hit 10-12 reps with and hold them in each hand.

How do you target a medial tricep head?


  1. Reverse Grip Cable Pushdown. …
  2. Dumbbell or Barbell Reverse Grip Press. …
  3. Reverse Grip Floor Press. …
  4. Palm Out Bench Dip. …
  5. Tate Press. …
  6. JM Press. …
  7. Cable Concentration Extension. …
  8. Cable Rope Pushdown.

Do Bench dips work the long head of the tricep?

Dips are a multi-joint body weight exercise that simultaneously work your chest, anterior deltoids and triceps. Dips equally work the long head and lateral head of your triceps with the medial head kicking in at the top of the movement.

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What exercises target the lateral head of the triceps?

8 Best Lateral Head Tricep Exercises for Bigger Arms

  • Weighted or Bodyweight Dips.
  • Tricep Pushdowns with a Bar.
  • Diamond Push-Ups.
  • Dumbbell Crush Press.
  • Medicine Ball Overhead Throw.
  • Close Grip Bench Press.
  • Kettlebell Floor Press.
  • EZ Bar Skull Crushers.

How do you target the long head of the bicep?

Best Long Head Bicep Exercises

  1. Narrow Grip Barbell Curls.
  2. Incline Dumbbell Curls.
  3. Single-Arm Behind-the-Back Band Curl.
  4. EZ Bar Drag Curls.
  5. Dumbbell Hammer Curls.

What exercises work the long head of the bicep?

Use these moves to get your long head biceps pumped up and improve the overall function of your upper arms.

  • Incline Dumbbell Curls. Dumbbell curls are a really easy dumbbell exercise to do and they don’t require much equipment at all. …
  • Hammer Curls. …
  • Chin-Ups. …
  • Preacher Curls. …
  • Cable Curls.

How do I train my tricep heads?

That means dips, kickbacks, and overhand-grip press-downs are all good choices for targeting the lateral head. Of course, some exercises like skullcrushers position your arms at an in-between position, perpendicular to your body, so they focus on both the long and lateral heads.