Medial Tricep Head Exercises
(BEST MEDIAL TRICEP HEAD EXERCISES FOR BUILDING MUSCLE AT HOME)
The Ultimate Medial Tricep Head Exercises Guide
Focusing on the medial head of the triceps is crucial for achieving well-rounded and defined upper arms.
This guide will delve into the anatomy of the triceps’ medial head and present the best dumbbell exercises tailored for targeting this specific area, all achievable with minimal equipment.
The Ultimate Medial Tricep Head Exercises Guide
1. Anatomy of the Medial Head of the Triceps: Understanding the Muscle Structure
2. Optimal Medial Head Tricep Exercises: Best Dumbbell Workouts for Targeting the Medial Head
3. Exercise Videos and Related Guides
Before we dive into the best dumbbell exercises, let’s first examine the anatomy of the triceps’ medial head to better understand how to target this area effectively.
1. Anatomy of the Medial Head of the Triceps: Understanding the Muscle Structure
The medial head of the triceps is located on the inner part of the upper arm and is crucial for arm stability and overall tricep strength.
Any move that straightens your elbow against resistance engages these fibers, from extensions and kickbacks to presses and push-ups. The Reverse Grip Kickback, performed by bending over with a dumbbell in hand and extending the arm backwards, effectively works the medial head along with the other two heads of the triceps.
Reverse Grip Kickbacks
Understanding how to engage the medial head of the triceps with strategic exercise alignment enhances both the effectiveness of your workouts and the visual impact of your gains. Next, we’ll explore specific exercises that utilize your available equipment to optimally target these areas.
2. Optimal Medial Head Tricep Exercises: Best Dumbbell Workouts for Targeting the Medial Head
The best workout plan for the medial head of the triceps should focus on exercises that extend the arm to effectively engage this muscle.
This can be achieved by choosing moves that straighten the elbow against resistance, because the medial head works in nearly all of them. Incorporating these exercises into your routine will help build a stronger and more defined medial head of the triceps.
Double Dumbbell Extensions
How to Perform Double Dumbbell Extensions
- Prepare Your Position: Stand with feet hip-width apart, dumbbells held overhead.
- Lower the Weights: Bend your elbows to lower the dumbbells behind your head.
- Extend: Straighten your arms almost fully, maintaining tension in the triceps.
- Repeat: Complete 8-12 or 12-16 reps.
A Frame Presses
How to Perform A Frame Presses
- Prepare Your Position: Lie on your back with knees bent and dumbbells held above your chest.
- Press Up: Extend your arms to press the dumbbells up, forming an ‘A’ shape.
- Lower the Weights: Return the dumbbells to the chest.
- Repeat: Aim for 20-30 repetitions.
Diamond Push Ups
How to Perform Diamond Push Ups
- Prepare Your Position: Start in a standard push-up position with hands close together to form a diamond shape.
- Lower Down: Bend your elbows to lower your body toward the floor.
- Press Up: Extend your arms to push back up to the start.
- Repeat: Do 10-20 reps based on your fitness level.
Skull Crushers
How to Perform Skull Crushers
- Prepare Your Position: Lay on the ground with dumbbells held above your chest using a neutral grip.
- Lower the Weights: Bend your elbows to lower the weights towards each side of your head.
- Press Upwards: Extend your arms to return to the starting position.
- Repeat: Perform 8-12 reps for hypertrophy/strength or 12-16 for endurance/hypertrophy.
Remember, no exercise singles out the medial head, which works in almost every elbow extension, so you build it by training the whole triceps consistently with extensions, presses and push-ups. Incorporating these exercises into your routine will help you build a stronger and more defined medial head of the triceps.
Try out the exercises in this section, and you’ll be on your way to stronger and more defined tricep muscles.
If you’re looking for a comprehensive strength training regimen to enhance muscle definition and strength across all muscle groups, explore our LifeBuddy Apps to find the perfect program tailored to your goals and the equipment you have available.
3. Exercise Videos and Related Guides
Every exercise in this guide has its own page in our free exercise library, with a video demonstration, step-by-step form tips, common mistakes to avoid and the muscles it works:
Related guides: lateral head tricep exercises, tricep workouts and dumbbell tricep exercises.
Want a ready-made plan? Dumbbell Home Workout builds dumbbell workouts for every muscle group around your goal, level and schedule.
Medial Tricep Head Exercises FAQ
The medial head lies deep on the back of your upper arm, mostly covered by the long and lateral heads, and shows just above the elbow. It works in almost every elbow extension, which is why presses, push-ups and extensions all train it.
Yes. In a 12-week study, overhead cable extensions grew the medial and lateral heads (measured together) about 1.4 times more than the same exercise done with the arms at the sides (Maeo 2023, in the references below).
For major tricep gains with minimal equipment, these exercises are top choices:
- Reverse Grip Kickbacks – Excellent for working the medial head along with the other two heads.
- Double Dumbbell Extensions – Works the medial head along with the other two heads, through a large range of motion.
- A Frame Presses – Engages the medial head and improves overall tricep strength.
Accelerate the development of the tricep’s medial head by straightening your elbow against resistance in several positions: overhead, at your sides and in presses. Ensure you train the whole triceps, and it’s advisable to engage in these targeted exercises 1-2 times per week, integrating both strength and hypertrophy workouts from LifeBuddy’s mobile apps.
REFERENCES
J Strength Cond Res. 2019 May;33(5):1286-1294. Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men
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