The BEST Triceps Long Head Exercises!

[@BasementBodybuilding]

Overhead extensions with an ez/super ez curl bar have been a staple of mine for a while, super underrated

[@AlexLeonidas]

If the EZ bar is lined up right, definitely gets a nice weighted stretch in.

[@dlg78]

Dude, do the dead straight arm dumbbell pullovers. Don't bend the arm at all. ..and it's so much more weight.

[@kialkelly6591]

Personally prefer DB ez bar feels funky on my shoulders

[@kialkelly6591]

@@iangraham-white5717 I found it hard to maintain the position without flaring my elbows and it leads to a grinding sensation in my shoulder joint

[@kialkelly6591]

@@iangraham-white5717 OK thanks

[@MahirParekh]

The long head of the tricep has been the body part that I've struggled with the most. Thanks for making this video. 😃

[@AlexLeonidas]

This should help a lot man!

[@MahirParekh]

@@AlexLeonidas I'm sure it will!

[@myhonorwasloyalty]

@@AlexLeonidas lateral head pls

[@shad3115]

@@myhonorwasloyaltybro literally every generic tricep exercise that you see people do in the gym hits the lateral head.

[@darknova3591]

@@myhonorwasloyaltybench press, narrow push downs, push ups

[@JuliusCaesar103]

Great explanation, now it finally makes sense why I exclusively feel the long head of the triceps as opposed to the lateral during normal pushdowns.

[@Wayf4rer]

Shoulder extension is the key, which is why pullovers are king. This is why pullover presses are the #1 triceps movement imo.

[@GuillaumeLeValiant]

Couldn't agree more. Hybrid skullover are the best imho.

[@NattyLifeYT]

I just ordered a cable machine and had to rewatch this one. I'm so excited to try the 2 rope variations. I've always had elbow pain from my freeweight tricep exercises, this is definitely going to be a gamechanger for me. Thanks Alex!

[@Jaked_chan]

How's ur pain after implementing that man?

[@martsyalung1101]

Bodyweight tricep extensions while progressively overloading has been my go to especially as an accessory for overall weighted calisthenics and aesthetics!

[@AlexLeonidas]

Those are money, especially with a vest!

[@TrapperTonyy]

my gym has like 2 ropes in total people will pray for my downfall if i do this

[@AKZ720]

😅😅

[@ajitesh_ironcreed7257]

If you can afford it then buy a pair for yourself and carry it in your gym bag

[@pterpsvin8887]

Can you do similar videos like your video OHP standards for huge delts Bench standards for Big bench Shrugs standard for Big traps Squats,dips, rows, neck Curls/Extensions, strict Curls, lunges etc

[@AlexLeonidas]

Been thinking about it

[@frankzach7940]

@@AlexLeonidas make a video about it king 👑

[@bilalturkan8004]

I’m happy to say I’m going thru the exact same torso dominant dilemma as Alex so that’s what’s keeping me going !

[@johnpaulumbalin7992]

Question: Can I replace/substitute barbell overhead extension with these cable overhead extension? I have been training for 3 months using your novice program and you only said barbell or dumbell extension. I don't want to change anything on the program because I am only a beginner lifter without any knowledge. Btw I am progressing consistently with your novice program thank you very much!

[@AlexLeonidas]

100% yes, the cable version is even better tbh Keel killing those gains bro!

[@waterfiltermusic1995]

@@AlexLeonidas I've made the best gains ever off of your program too btw. Thank you.

[@natural5546]

@@AlexLeonidas Yo Alex you've gotten really strong I wonder how well this would translate to fighting. Like grappling arts like BJJ or wrestling.

[@strahinjaristic6544]

@@natural5546 Strength training is very useful for fighting! However Alex is a lifter not a fighter, all the lifting in the world won't be useful if you can't fight. Plus injuries happen very fast for novice fighters.

[@oskarnowak2816]

@@AlexLeonidas Oi Alex, are you gonna update the novice program? Don't get me wrong it's good, but it clould really use an update.

[@StandStrength]

High rep and super high rep long head of the tricep training is something that helped with my elbow tendinopathy while also getting swole.

[@AlexLeonidas]

High rep long head work is the truth! Definitely great for mass & much more elbow friendly

[@StandStrength]

@@AlexLeonidas add in reverse grip barbell or ex bar curls, and I think thats the bare minimum for bullet proof elbows.

[@basedabdu8653]

hey man, I remember asking you how I could get rid of ulnar nerve subluxation over 5 years ago underneath a video regarding elbow pain. I remember you said that's outside of the scope of your channel. I finally got the surgery done about 6 weeks ago. I'm gonna be able to lift again in a few months. I wish I would've done it sooner; I missed out on so much. I can't wait to implement all this. Thanks bro!

[@AlexLeonidas]

What's up OG, I'm happy you finally got this issue sorted out via surgery. Now you can finally demolish the triceps like you always wanted, this is going to be an exciting new journey lemme tell ya!! Cheers 💯💪

[@lachlaneft]

@@AlexLeonidas respect bro. Good luck Abdu

[@damjan4239]

I got so much knowledge from watching your videos and didn't even notice how many exercises I do regularly because of you. Thank you man and keep grinding, people need you!! Haha

[@shapeShashwat]

Yo big brother Truly appreciate your content Kindly make a video on "sternum pull ups" it would be helpful Have a good one 🙏🏽🌼

[@AlexLeonidas]

Absolutely will bro! Cheers 💪

[@Justafreesheep]

To preferentially target the long head of the triceps you need to get your humerus BEHIND your body, that's the single key. Cable kickback/push downs while leaning forward are amazing for this. Keep the upper arm locked in place and behind your torso and do your pushdowns. Overhead cable extensions work, as does other overhead work, because you're bringing the insertion "closer" to the origin of the tricep tendon for the long head, which is in the shoulder

[@robnichol5344]

Finally. I've used a longer rope for push downs for ages for this very reason. You can feel a wicked contraction if you externally rotate and get the arms down by your side, but out and behind you as well.

[@nmnate]

I finally started going back to my work gym. I LOVE overhead tricep extensions with cables. The stretch is just so fantastic. I haven't tried double rope pushdowns, but I'll definitely give it a run tomorrow. Bet it gets a pretty good contraction. RIP John Meadows.

[@AlexLeonidas]

With cables the overhead extensions feel perfect! RIP John Meadows, you'll love those dual rope pushdowns.. guaranteed.

[@nmnate]

@@AlexLeonidas Can't wait!

[@singapore_de]

have been using a self-made long rope after seeing John Meadows tip for it. Worked my way up to a top set before back off set. The lighter weight smoked whatever was left of the long head and i finished with a stretch. Great stimulus

[@nmnate]

@@singapore_de Yeah, just got back from the gym, warmed up with some pushdowns, did some chest press and then proceeded to fry my triceps with long-rope over head extensions. Brutal, even at light weight. Love it!

[@krtk.19]

double rope pushdowns and incline skullcrushers, burns exactly in the long head of the triceps 💯

[@Hohmies86]

I grew my triceps with dumbbell skull crushers, push downs and overhead dumbbell extensions. 12 to 20 reps warning up with 40-50 reps with 10’s and 15’s(db) 2 to 3 times a week Can’t out train a bad diet tho

[@SirWetBiscuit]

Was actually just thinking about this haha Triceps long head strength is important for front levers and I wanted something new to try to focus on it. Thanks, Alex!

[@iliasissmaili4370]

You could also use bands for single arm tricep extensions. I'm currently using them to fix my tricep imbalance.

[@mr_sher1749]

This guy actually spoke seriously and not in a bullshit manner like the other KZbinrs

[@AlexLeonidas]

Real recognize, thank you

[@GVS]

Never neglect the long head!

[@AlexLeonidas]

Long head focus = death to the spider physique!

[@GVS]

@@AlexLeonidas it's truly the only muscle group I have going for me lol

[@tonymurray7260]

Thanks for that duel rope hack. I bought an extra rope last year to help with rear extension on kneeling cable pullovers (a hack I learned from Nippard) but never thought about using them for these tricep exercises. Golden info as usual!

[@richardtrass]

This really is a terrific lecture. I’ve watched it three times now and keep getting more out of it. I already use two ropes on push downs but hadn’t thought to use that arm path for the overhead cable extensions nor had I thought about the differences between the high and low pulley set ups. Superb.

[@felixburton3541]

Dude, i just LITERALLY did a triceps overhead short workout today lol Skullcrushers & Band Behind OH Press were the exercises. I’ll use it for next week!

[@pinoyaesthetics]

Saw that last exercise from GVS! Been doing it ever since!

[@AlexLeonidas]

That one's a classic and GVS has sick long head development

[@squidwardstesticles5914]

This video came out at the perfect time for me. I have an intercostal strain rn so I can’t do my usual tricep exercises (dips and skullcrusers, they both hurt it). Thanks for the tips alex

[@ZoltanHercules]

Thank you! Been smashing tricep extensions and my medial head is massive - now to work the other two heads too. Next stop, tri town!

[@HA-ml4sx]

Things I’ve never heard before, I’m gonna make sure to try some of these. Thanks Alex.

[@syedzaheerhussainshahkazmi1241]

Awesome vid bro and congrats on finally getting 17 inch arms 💪

[@AlexLeonidas]

Thanks man but it's not cold flexed 💪 Will get there though!

[@syedzaheerhussainshahkazmi1241]

@@AlexLeonidas your honesty is remarkable brother but I'm sure you will get there soon 💪

[@spencersughrue165]

When I’m fatigued my front delt always wants to take over. Can’t wait to try these variations! Thanks Alex

[@zman8340]

Alex crazy you just uploaded this I did the cross cable push down the other day after thinking about how to best hit my triceps …. I honestly hadn’t seen anyone do them … crazy pump unbelievable. Best my triceps have ever felt after a workout … great video man been following you a long time .

[@julsgools8121]

Question: Is a single arm tricep pushdown effective in targeting the long head as opposed to using the double rope version seen in this video?

[@SlightlyTarded]

No, actually better

[@yuriariston-smith2417]

i'd go with the cross cable tbh and i do single arms a bit

[@simonoliver7940]

I did EZ bar scullcrushers in the past and they have been rly fun and effective but eventualy i had to stop doing them cause of elbow tendonitis. After watching jeff nippard and john meadows videos on the topic i started doing cable pushdowns with two spongy grips. They feel amazing on my elbows, i even use a supinated grip to full external rotation at the elbow and extend my shoulders down and back. The contraction is incredible, you even cramp up in the beginning. If you do them light weight and with a rly high rep range Like 30-40 reps you can turn this into a rehab exercise, learned this from devon larrat. Nowadays my elbows feel totaly fine and i superset the pushdowns with single arm overhead cable extensions to get the most brutal triceps pump ever. Best way to finish a push workout 👌

[@AlexLeonidas]

Now that's what's up! Looks like you're finally extending the elbows according to your build 👌

[@klausschwab4071]

By 2030, I will own your gains.

[@h_3_x_]

Can we rent them at least?

[@503music6]

Who tf are you bro really 😭😭

[@arenegadea2431]

You will have no gains and you will be happy

[@ChiahCutrell]

You will lift nothing and be happy

[@darkemperor1378]

Ok

[@jamestonbellajo]

I’ve been doing your first tip using a long strap from Spud Inc for a year and it’s been great. Really glad you mentioned it. I bought the Prime spreader bar at the end of last year and doing pushdowns with it is now my favorite exercise. It’s so fun to use and the contraction and results are amazing. Glad you validated everything I’ve been doing!

[@simcard027]

glad i've got a cable machine in my garage. so versatile

[@TheStooch]

Never thought of doing cross body pushdowns. Gonna have to add that to the routine for sure!

[@evoss0]

Hey alex can we get a video on your updated routine? Talking about concurrent with upper/lower vs Full body, would love to see how your thoughts have evolved over the years

[@adamlifts5716]

Another great video. Thanks Alex.

[@j.harper]

Great video. I’ve been having some elbow pain & I think it’s from using short ropes/v grips on tricep cable exercises.

[@AlexLeonidas]

Most likely, once you get properly lined up and allow the elbows to flare against resistance.. all that elbow pain should completely go away.

[@avocado9763]

This is brilliant. Thanks man. tomorrow look out.

[@patriarchmike]

I started using the dip machine and the assisted dip machine to do a form of the JM press. It feels amazing. Great stretch and easy to load up. Lower the weight and try to do a dip without moving the shoulders. It works great. For anyone looking for a novel stimulus and has tried everything else this is a great way to hit the long head. On the assisted dip machine i will push down the seat. I start with the extension/press to isolate them, then when i hit failure I transition into diamond pushdowns, and then I finish with wide grip supernated grip push downs. It feels great

[@idiotshittiot]

Always go to to John Meadows and Alex when I need tips and stuff. Thanks.

[@nickvoelker7180]

If anyone needs the scientific breakdown of the anatomy, function, and how to train the long head of the triceps, N1 education did a very thorough series of posts on the subject recently on their IG page. Alex is on point and in line with what N1 is putting out there. N1 just goes full on nerd with it for those who get geeked up on the specifics.

[@AlexLeonidas]

N1 is the number source in applied biomechanics for making legit gains!!

[@joseluismedinavazquez5108]

your triceps look amazing doing that long head pushdown

[@AlexLeonidas]

Thanks dude they're coming along

[@rafetzecovic]

Alex, whats your opinion on doing 4 sessions of weighted calisthenics + some isolation movements a week? -Monday and Thursday upper body - Tuesday and Friday lower body Each session lasts 2 hours. Do you think I can become super strong with such programme?

[@darrenlauria4532]

Thank you for your video. It works! Where can I purchase the Spider bar?

[@tonytone1378]

I think everyone should find isolations they see as important as their compounds. Exercises they enjoy and take seriously.

[@AlexLeonidas]

Word

[@ciaranmehigan1206]

Going to try kneeling, always perform that standing

[@ToraJutsu01]

Would love to see a video reviewing that “spreader” attachment if you have the time & inclination.

[@2caiden4u]

Your videos are always great info, i base a huge chunk of my training off of your recommendations. Thank you for the gains bro

[@francis_boulle]

And some of us with longer arms will take more area to perform the long rope extensions. Great video and advice dude. 💪👍

[@Hope-Solos-Darkstar]

Instead of using two cables for crossovers and two ropes for push downs go to tractor supply and buy a 6 ft tow strap. You can also use it for straight arm cable curls.

[@AlexLeonidas]

Good tip!

[@wyatthuggins3292]

Best content on KZbin

[@ronroyce6]

JM Blakley recommends something similar. Long rope handles paired with a constant scapular elevation like a standing shrug maintained throughout the exercise. Says it's something to do with the long head being connected to the scapula and for some reason shrugging upwards it activates the long head a lot more

[@strahinjaristic6544]

Yeah I do that instead of kickbacks. It's way better

[@yamani3882]

Sticking with dips for now, I don’t have access to all those equipments.

[@Yahuah2120]

Going to try it out bro.. looks very intriguing.. God bless

[@jakezaragoza6091]

Hey Alex this video is sweet going try these incorporate them in my workout💪🏽👍🏽thanks brother!

[@PauIdenino]

I'll consider switching the ez bar overhead extension to cable overhead extensions. I'm running your novice program. Thanks for the tips. 👍🏼

[@jtsandig]

getting convinced to buy two pulleys from bos now lmao

[@Yeargdribble]

I personally like combining your first two (pushdown variations) for long head. I do them with the rope, crossbody, unilaterally with me more in a sideways position. This *really* lets me bias the angles in all planes of motion to find the best possible position. And then I also love the same idea just like you mention later... unilateral, overhead, and essentially crossbody in the back to really let the cable pull me into a stretch and give me the biggest disadvantage to start the move. I've also found that beyond just standing sideways, but also leaning my body away from the the cable lets me get a line of pull that really stresses it even more. Since some cable stacks aren't long enough, I find just extending the rope out lets me get all the range I need. I also have to constantly cue myself that my goal isn't to get the rope from the starting position to in line at the other end of my elbow, but just to simply flex my triceps. This leads me to using a more arcing motion and at the top of the contraction where I'm "locked out" I'm still under a ton of stress similar to doing a skull crusher with the upper arm at 45 the whole time... no rest at the top of the motion. I love doing both of these unilateral variations in drop sets. Nothing tells you you're done like failing to get even10 reps with the pin on 5 lbs. As for the overhead extensions I started doing them in a pushdown position with an EZ-curl attachment. But rather than just sticking to the bottom of the motion with my body straight over the top like most, I set up as if I'm going to do a pull-over, but instead of keeping the elbow straight, I let it curve and let the bar drift back over my head. Once again, I'm thinking skull crusher when doing this... getting in the stretch position, but then pushing down and finalizing the bottom my actually flatting my hands against the bar so that I can really push my elbows out at the bottom of the motion. This can lead to a great mechanical drop set where when you fail at the stretch position, you can just crank out some reps with very heavy weight at the bottom position. And I never run into the issue of the bar slipping out of my hands when going really heavy the way I often can with dual-ropes. It's almost entirely held in place by the force of the my hand simply being on the opposite side of the cable's pull so other than the very top of the stretch position I'm never actually even gripping anything.

[@AlexLeonidas]

Some really cool feedback here bro, thanks for sharing!

[@1stamendmentmedia464]

The double rope pushdowns (that I also learned from John Meadows) was really what I would call a game changer.

[@NoMoTheUFO]

Sounds effective! I've been seeing a lot of people perform the dual rope pushdowns lately. May give them a try soon.

[@chaosdweller]

I think the standing rope one both versions were the first one I started doing...., I learned some new ones though.

[@NoMoTheUFO]

@@chaosdweller How much did the standing rope version helped you?

[@DrJustJohn]

Bro, you are Swole man. Good stuff Alex.

[@robbie1823]

Question: any kind of overhead extension work tends to hurt my elbows. What causes this and is there anything that I could do to fix this other than seeing a professional? Great video Alex!

[@beasty_b6967]

I agree. Although I’ve found a way to twist and concentrate to the point of actually achieving some gain. I’m serious.

[@siddharthsharma3889]

Alex can you do a video on how you set up your home gym cables for different extensions?

[@moneyguy1867]

Amazing content, been watching your videos a couple of years ago, almost didnt recognize you, now you look like a different person. Time flies.. new sub!

[@austinl18]

I have big inconsistencies in my overall strength between left arm and right arm. Super apparent in my tricep focused lifts. I want to believe that Scoliosis, and some other back injuries have affected that, but I am not sure how much exactly that has affected my imbalance. My left arm is much more weak in all of my unilateral lifts. Looking for some direction and maybe you could answer - What is a "normal" or accepted amount of imbalance between arms on a unilateral lift. Are you perfectly even with your weights and reps for both arms?

[@ninosantana2214]

Been doing these for a while now since I seen a John meadows videos talking about how much better double rope is. The stretch you can get is great my long head has popped out way more since I started doing these

[@Doitforscoobysnack]

Thank you man! I seriously needed this bro!

[@mariosahli4834]

great video alex! If you want to do this with bodyweight and olympic rings, you can put both attachments on one ring and grip it from the outside. The angle feels very natural on the elbows aswell.

[@AA-hk3cm]

The top tricep rope extension is no way an isolation excersises for overloading or maxing out its very hard maybe with pushdowns yes but not in that position mate

[@chaosdweller]

Thx ! I learned some new tricep tricks , I'm going to use them next time I do tris, I might have to wait a couple weeks, I hyper extended my left elbow a lil bit, practicing my form on the bench with light weight haha, getting overzealous haha. I wish I had access to some of those sweet arm aperatauses' u got there , ... I've been doing the 1st standing version for ever , but the problem is with that one or some of the others I'd imagine...., is u loose tons of power spreading the rope out , not allowing u to complete the lift through the full range of motion, so that is 1 argument for not spreading the rope apart, not doing so allows for more weight to be used , and as all lifters know more weight usually... equals more gains ...., But at the same time I understand yer point, and I love! both! I'm definitely gonna try some of those new excersises though fr .... not saying yer wrong, just giving the straight up and down rope push down some free representation in this matter haha . Thx! for yer advice, I'll definitely try that cross body tricep work in .

[@arturnorge6875]

someone of the few people that give credit *thumbs up*

[@patrickdittman]

Just in time for my upper body workout! I'll have to grab another rope for my cable machine, never tried it with two before.

[@nomo4u886]

All about them triceps

[@DeanWinchester12345]

Simple. Use lat pull down bar for tricep pushdonw

[@nickylittle2907]

I have bat wings and have always tried to work triceps using Overhead dumbell raises and cable pull downs with elbows tucked in but always be elbow pain and never really feel like it's working the right area (long head). Now I know why! Thanks :)

[@nickylittle2907]

Are there any home exercises to target that longhead? i.e. without machines?

[@joojotin]

Crossbody pushdowns are handsdown the best tricep exercise there is. Nothing feels like that exercise, it just lights up the triceps, been doing them couple months. Only thing bad about them is that they are quite hard to progress on.

[@JamesPetroff]

This is the one area that is so hard to target. Thanks for the tips. Hopefully instead of flat on the bottom of my arm, I get some Libor "Mr. Triceps" Minarik going on.

[@himurakenshin8541]

Don't you love it when there's a new video about a great way to train certain muscle, and you're already doing it (double rope extensions/push downs)? I also use 2 ropes for face pulls, way better ROM. I learned both from Athleanx.

[@Wo1fLarsen]

I recently started using standing single arm katana extensions with the red band for high reps as a finisher. Nice blood pump for the tris and elbows. Great content as always Alex. Peace.

[@AlexLeonidas]

When the setup is right those are insanely effective, good stuff bro!

[@sikeismelllike3582]

what would a dumbbell version of training the long head as effective as this look like?

[@AlexLeonidas]

It would be one arm at a time, leaning on the side of an incline bench

[@aidaninsua]

Looking like a warrior bro💪🏼

[@tarunpratap017]

I started doing Bottom or Low to High Overhead extensions and have been loving them so much. I gained around 15kgs from where I started on the movement in a month as I relatively new in training.

[@AlexLeonidas]

Good stuff Tarun!

[@KallosKreations-q6v]

Ryan Humiston and Davis Diley have both started that the long head isn't active in overhead movements and more active in normal pushdowns than even the extended ropes. Is this because EMG doesn't often measure activation n the stretched position, or do triceps not benefit from stretch mediated hypertrophy.

[@cankercanison92]

Do you think there's any benefit from cutting out direct arm work for a while? I was starting to get elbow pain and cut out arm work and started increasing the volume of pulling and pushing exercises and it's feeling better.

[@AlexLeonidas]

Sometimes if overuse kicks in, but usually there's some movements that can be done pain free so I'd opt for those instead.

[@zecollecter8747]

Could you show a bodyweight / ring variation please? All the demos on youtube take the load off at the extension portion of the exercise. Thank you!

[@chewedsausage4176]

Yes dude! What's your thoughts on Mike mentzer heavy duty protocol? You're strong enough and experienced enough to do a rigorous testing experiment! Would love to see your thoughts!

[@jacobsobelman3923]

I’ve been doing dumbbell extensions overhead for a long time now, but after this video I might try switching to the cable version

[@AlexLeonidas]

Give it a shot bro you might prefer it

[@gradate1542]

Tricep Pushdowns are goated fr fr

[@dougrob10]

Great exercise! Thanks for the tip

[@craigpage1261]

Excellent stuff that I will be incorporating. Do you have an affiliate link to one of those spreaders. I’d like to get one and support the channel. Thanks, man.

[@ashleypursell9702]

something i was thinking about the other day and maybe this could be a suggestion for a video is, if you have weak or lagging arms do you think it would also help to adapt your workout along with doing all the bicep and tricep isolations like barbell curls, tricept extensions etc etc also adapting other exercises to engage the arms such as taking closer grip on bench, when doing lat pull downs doing a under hand grip, when doing barbell curls doing an underhand grip etc OR is this a bad idea since it would takeaway from your chest and back. just a thought

[@gregnixon1296]

Thanks for the alternate ideas for long heads of triceps. I can’t do extensions over my head. My left shoulder can’t take it.

[@Reppintimefitness]

That long head be the best 👍

[@strengthadventure2694]

There is video on Elite FTS where JM talks about triceps push downs where he said that you can shrug up during the exercise to hit the long head.