Like many others, you want to make your arms bigger and are doing everything you can to build your biceps, but your efforts still seem to fall short. Why? People usually make the mistake of focusing too much on the short bicep head. Are you doing the same thing? If you start paying attention to the right area of your arm, you will never regret it. For massive arms, you also have to engage the back of your arms and train the triceps, particularly the long head. When done correctly, your elbow health will improve as the bones and tendons surrounding the elbow joint become stronger. You will be able to perform a range of shoulder motions due to stability and power. And if you are an athlete, you will benefit more from being able to extend your elbow effortlessly.
So, it’s time to figure out what works the long head of the tricep best. With this, don’t forget to take care of your nutritional needs. A wholesome approach to physical training always leads to desirable results. Generally, the long head of the triceps can be trained with dumbbells and cables.
1. Training the long head of the triceps with dumbbells
The most popular long-head triceps exercise is the dumbbell kickback. You hold the dumbbells and extend your arms behind you, bending forward at the waist. Your upper arms remain horizontally aligned with the ground as you extend your elbows. That applies to the standing position. You can also engage your long head triceps while sitting on a bench. You perform overhead extensions, lifting and pressing dumbbells behind your head, extending your arms to work the triceps. Your elbows usually remain slightly bent.
2. Training the long head triceps with cables
You can also use a cable machine for overhead extensions to build your long head triceps. Pull the cable down behind your head while keeping your elbows pointed forward and close together, parallel to each other.
3. Things to consider
Choosing the proper workout routine for your target area is crucial. However, it should not divert your attention from the fundamental principles that ensure your safety and well-being. For instance, make sure your posture is correct and aligned with the triceps exercise you’re performing. You can prevent many injuries through this simple thing. Plus, you must watch out for your range of motion, movements, and breathing. Beginners should start with lighter weights before moving on to heavier ones. It is also important to take small steps and gradually build on them to support muscle growth. At the same time, you should give your body proper rest so that your muscles can repair themselves. You want to sustain yourself throughout this process without burning out quickly.
In this context, even the role of nutrition should be considered. You want to increase your protein intake and add more herbal ingredients to your daily diet to support immunity, strength, and muscle development. With a proper nutrition plan and the long head of the triceps with dumbbells and cables training, you can incorporate exercises that place the shoulder in an overhead or stretched position, such as overhead dumbbell extensions and overhead cable extensions.
