How to Work the Triceps Long Head at Max Contraction

ANATOMY: The tricep muscle has 3 heads (hence “tri”), long, lateral and medial. They all cross the back of the elbow joint, so when they contract they extend the elbow. However, unlike the other two, the long head (which is by far the largest of the three) also crosses the back of the shoulder joint – originating from the scapula (See Image 1). Because of that, the long head also extends and hyperextends the shoulder joint, meaning maximum contraction of the long head only happens when the arm is behind the back (hyperextended at the shoulder).

APPLICATION: To work the long head of the triceps to maximum contraction, you need to integrate exercises that hyperextend the shoulder (pull your arm behind your back), and provide resistance to that hyperextension. See the GIF below for an example, or watch this YouTube video for a detailed explanation!

Note: In order for there to be significant resistance against shoulder hyperextension, and therefore effectively work the long head of the triceps, the cable needs to be set relatively low – as per what I call the 90 Degree Rule. The exercise I developed that’s shown in the GIF below uses a leaning / rocking technique to optimize that 90° Rule for all 3 tricep heads! It may look a little weird… but just try it and you’ll feel the difference. 💪

Relevant Dr. Gains YouTube Videos:
      1) The SECRET to targeting the LONG HEAD of the TRICEPS! (FULL VIDEO)
      2) The 90° Rule Explained (part of the Kamalu Curl video)

Relevant Research Articles:     
      1) Effect of shoulder angle on the activation pattern of the elbow extensors during a submaximal isometric fatiguing contraction
      2) The different role of each head of the triceps brachii muscle in elbow extension