Triceps Long Head

[4STRINGS]

i know that the tricep muscle has 3 heads.

when i just starting lifting my long head of the tricep, the one that extends to the elbow and is on the right/left side of the bicep, was most visible.

This one: http://www.ices.cmu.edu/design/weara...es/Tricep5.jpg

as i gained more experienced and adjusted all my exercises, for some reason, my other 2 heads took over and are the ones that are usually sore and are growing faster.

what exercises specifically target this long head tricep?

thanks in advance guys :

[Lift2Live]

Try doing one arm (or both) reverse grip pulldowns on the cable machine. Stand in front (say you are using both arms) and with a straight bar attached, instead of using an overhand pushdown grip, reverse it to look like a bicep grip. Now, pull down the weight with those triceps and at the bottom, you should feel it in that rear head.

EDIT: Perhaps now that I think about it, you mean the "outer" head and not the rear like I was thinking. Do you do Skullcruchers or overhead presses at all? Try some of those too.

Push downs with a rope attachment. At the top of the movement keep your hands close together and as you get to the bottom sweep outwards with your hands.

[4STRINGS]

thanks Lift2Live and IronMan,

i actaully try to incorporate all 3 of those exercises into my tricep routine. sometimes i wont do one or anther and replace it with something else.

now that i know that these movements target the area i need i will try to focus and really push it during my sets.

if there are any other exercises i would be glad to hear more responses :

[Gooseneck]

Originally Posted by IronMan

Push downs with a rope attachment. At the top of the movement keep your hands close together and as you get to the bottom sweep outwards with your hands.

This is an awesome movement for that particular muscle. Skullcrushers are also good for this, but I think work more of everything.