The triceps brachii muscle is made up of three parts; the lateral head, the long head and the medial head. The long head is the innermost portion of the triceps muscle and runs from your shoulder blade to your elbow. Because all three parts of the triceps work together to extend the arm, it is not possible to target only the long head. However, triceps-targeting exercises will strengthen and tone all three parts of the muscle.
Dumbbell Triceps Kickback
The dumbbell triceps kickback exercise intensely works all three parts of the triceps muscle. Hold a dumbbell in your left hand and assume a split-stance position with your right leg in the front. Bend your knees slightly and lean forward at the waist. Pull your belly button into your spine, engage your core and straighten your back. Place your right hand on your right knee for stability. Position your left arm parallel to and close to your body. Bend your elbow so that it makes a 90 degree angle. Keeping your back straight and your core engaged, slowly push the weight back by straightening your arm. Your upper arm should not move throughout the exercise. With control, bend your elbow to return to the starting position. Perform 10 repetitions and then switch to your right arm. Complete two to three sets of the exercise.
One-Arm Dumbbell Triceps Extension
Because of the vertical position of the arm during the one-arm dumbbell triceps extension, the long head of the muscle is stretched which accentuates its contraction during the exercise. Stand or sit with your torso erect and hold a dumbbell in your right hand. Pull your belly button into the spine, contract your core, straighten your back and then lift the dumbbell into the air so that your arm is extended. Slowly bend your elbow to lower the dumbbell behind your head. Once you make contact with your neck, use your triceps to slowly lift the weight back up by extending the arm. Make only slow, controlled movements during this exercise. To prevent injury, don't jerk your arms or try to use momentum to lift the weight. Perform 10 repetitions and then switch to your left arm. Complete two to three sets of the exercise.
Dumbbell Triceps Extension
The dumbbell triceps extension works all three parts of the muscle equally. Hold a dumbbell in each hand and then lie face up on an exercise bench. Extend your arms so that they are directly over your chest. Pull your belly button into your spine and contract your abdominal muscles. Slowly bend your elbows to lower the weights until your elbows form a 90 degree angle. With control, straighten your arms to return to the starting position. Perform two to three sets of 10 repetitions.
Cable Push-Down
The cable push-down exercise isolates the entire triceps muscle. Stand facing a cable pull-down machine with your legs hip-width apart. With your elbows bent, grasp the handle with an overhand grip. Pull your belly button into your spine, contract your core, and stand tall. Keeping your elbows tucked close to your body, slowly push the cable down by straightening your arms. With control, allow the cable to return to the initial position and then repeat the movement. Complete two to three sets of 10 repetitions.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- American Council on Exercise: Dumbbell Triceps Kickback
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
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