The long head of the triceps brachii, a substantial arm muscle, runs along the posterior aspect of the upper arm, contributing to powerful elbow movements.

Origin:
Arising from the infraglenoid tubercle of the scapula, the long head of the triceps brachii has its origin on the shoulder blade.

Insertion:
The muscle inserts into the olecranon process of the ulna, forming the common tendon shared with the other heads of the triceps brachii.

Function:
The primary function of the long head of the triceps brachii is extension at the elbow joint. It plays a significant role in straightening the arm and is actively engaged in movements such as pushing, lifting, and supporting body weight during activities like dips or triceps-focused exercises. Additionally, the long head contributes to overall stability of the elbow and upper limb during various dynamic movements.

Best Exercises for the Triceps Long Head
The long head of the triceps crosses the shoulder joint and is most active during elbow extension combined with shoulder positioning overhead. Exercises that place the arms overhead are most effective for targeting this head.

Primary Isolation Exercises
Overhead Triceps Extension

Supporting Movements
Triceps Pushdown
Bar Dips (Neutral Grip)

How to Emphasize the Triceps Long Head
👉 Use overhead positions to fully stretch the long head
👉 Keep elbows pointed upward and stable
👉 Focus on controlled extension without shoulder movement
👉 Control both the lifting and lowering phases

Explore Exercise Technique and Execution
Each exercise listed above includes a full breakdown of proper form, muscle involvement, biomechanics, and safety considerations. Select an exercise to learn how to train the triceps effectiv