The 7 Best Medial Head Tricep Exercises (2024) - Lift Vault (2024)

If you want to build powerful, strong arms that perform well in the gym, you can’t forget the triceps. The triceps brachii makes up about two-thirds of your upper arm. It is a muscle with three heads – the long head, the lateral head, and the medial head.

The medial head is the smallest and least visible of all the tricep heads but still warrants focused attention.

The medial tricep head plays a vital role in stabilizing the elbow and supporting elbow extension. It is located at the back of the arm just above the elbow.

You can’t isolate the medial head of the tricep entirely, but you can give it extra emphasis by choosing the right exercises.

We’ll go over the seven best exercises to target your medial tricep to build balanced, strong and muscular-looking upper arms.

The 7 Best Medial Tricep Exercises

1. Underhand Triceps Cable Pushdown
2. Reverse Grip Dumbbell Presses
3. Dumbbell Skullcrushers
4. Cable Concentration Triceps Extension
5. Overhead Rope Cable Triceps Extension
6. Diamond Pushups
7. Bench Dips with External Palm Rotation

All of the exercises below will help you build bigger, stronger triceps:

1. Underhand Triceps Cable Pushdown

Benefits of Underhand Triceps Cable Pushdowns

Triceps pushdowns are one of the best ways to isolate your triceps without taxing the shoulders or biceps. Standard cable pushdowns emphasize the lateral tricep head while using an underhand grip increases the engagement of the medial head.

How to Perform Underhand Triceps Cable Pushdowns

1. Stand tall with your feet hip-width apart. Keep your chin tucked to protect the upper spine.
2. Stand in front of a cable machine with a straight bar handle attached to the high pulley.
3. Grip the handle with a supinated (underhand) grip so that your palms face up and your hands are about shoulder-width apart.
4. Pull your shoulders down and towards each other and set your elbows tight and close to your body.
5. Brace your abdominals to stabilize the torso.
6. Squeeze the triceps to straighten your arms, lowering the handle as far as possible. Ensure your wrists stay in line with your forearms, so your triceps perform all the work.
7. Hold at the bottom of the lift before relaxing the triceps to lift the handle back up.
8. Repeat for the desired number of sets and reps.

Check out this useful video demonstrating the correct technique for underhand triceps cable pushdowns.

2. Reverse Grip Dumbbell Presses

Benefits of Reverse Grip Dumbbell Presses

This variation of a dumbbell chest press uses a supinated (underhand) grip to take pressure off the elbows and shoulders and increase tension on the triceps. This exercise does not isolate the medial tricep, but if you choose a lighter weight and go for higher reps, you will get a great stimulus for the medial tricep head. This compound exercise will also engage your upper pecs.

How to Perform Reverse Grip Dumbbell Presses

1. Sit on a bench with a dumbbell in each hand. Plant your feet firmly and keep your core braced.
2. Carefully lay down on the bench and hold the dumbbells up above your chest while maintaining your underhand grip. Ensure your palms are facing towards your shoulders.
3. Pull your shoulders back. Inhale as you squeeze your triceps to lower the dumbbells to your lower chest.
4. Hold at the bottom of the lift for 1-2 seconds. Exhale as you push through your triceps to lift the dumbbells back to their starting position.
5. Repeat for the desired number of reps and sets.

This lift can also be done using a barbell. This video provides a useful visual aid for how to perform the reverse grip dumbbell press.

3. Dumbbell Skullcrushers

Benefits of Dumbbell Skullcrushers

Skullcrushers typically focus on the long and lateral head of the triceps. But done correctly and with higher reps, they are also great for working your medial tricep. In addition, this exercise is an excellent choice for isolating the triceps as it fires up the backs of your arms without overloading the shoulders or biceps.

How to Perform Dumbbell Skullcrushers

1. Lie down on a bench with a neutral spine and your feet planted on the ground for support and stability.
2. Hold your dumbbells directly above your upper chest with straight arms and a neutral grip. Set your shoulders and brace your core.
3. Tuck your elbows close to the body and lock them in place.
4. As you inhale, bend at the elbows so that only the forearms move. Lower the dumbbells until they reach a point just behind your head.
5. Hold for a moment.
6. Exhale as you straighten your arms by pushing through your triceps until your arms are straight, but your elbows are not locked out or hyperextended.
7. Repeat for the desired rep range and set the dumbbells down safely.

This video provides a helpful visual guide for performing the dumbbell skull crusher.

4. Cable Concentration Triceps Extension

Benefits of Cable Concentration Triceps Extensions

The cable concentration triceps extension is a great exercise for isolating the backs of your arms one side at a time. Unilateral triceps exercises are great for addressing muscular imbalances.

The concentration tricep extension hits all three heads of the tricep and is more effective at engaging the medial head than other exercises. Keep the movement slow and controlled, anchor your elbow firmly in place, and use an underhand grip to fire up the medial tricep even more.

How to Perform a Cable Concentration Triceps Extension

1. Attach a single grip handle to the cable machine high pulley. Stand with your left arm next to the cable machine and reach across your body to grab the handle with your right hand.
2. Kneel in a half-kneeling position with your left knee on the ground and your right foot planted firmly for stability.
3. Rest the back of your right arm against your inner thigh firmly to anchor the elbow in place and isolate the tricep.
4. Brace your abdominals to keep your torso stable and upright.
5. Inhale as you squeeze your tricep to straighten the arm so that your right forearm is parallel to your right shin.
6. Exhale as you slowly flex the elbow back to the starting position so that your forearm is parallel to the ground.
7. Repeat for the desired number of reps on your right side.
8. Turn around to repeat on the left arm. Ensure you swap your kneeling position to plant your left foot and your right knee on the ground.
9. Complete the desired number of sets on your left and right arm.

Watch this useful video for a visual guide on how to perform the cable concentration triceps pushdown.

5. Overhead Rope Cable Triceps Extension

Benefits of Overhead Rope Cable Triceps Extensions

The overhead cable tricep extension is an effective exercise to hit all three heads of the triceps. Using a rope allows you to maintain a neutral grip, and as long as you don’t cut your range of motion short, it will force your medial tricep head to work hard from a stretched position.

How to Perform the Overhead Rope Cable Triceps Extension

1. Attach the rope handle to the lowest point of the cable machine pulley.
2. Stand with your back to the pulley and your feet firmly planted about hip-width apart.
3. Reach behind to grab both sides of the rope handle with a neutral grip (palms facing inward).
4. Bend your elbows so that your hands are holding the handle behind your head. Your forearms and biceps should be close to each other or touching.
5. Keep your forearms still as you exhale and squeeze your triceps to straighten your arms. You should end up with your arms directly overhead with a neutral grip and a micro bend in the elbow.
6. Slowly flex the elbows to bend the arms and lower the handle back to its starting position.
7. Repeat for the desired number of reps and sets.

This video provides a useful visual guide on how to do the overhead rope cable triceps extension.

6. Diamond Pushups

Benefits of Diamond Pushups

Diamond pushups are a useful bodyweight exercise to fire up your triceps without any machines or equipment. Compared with standard push-ups, this variation has your hands close together under your chest, with your forefinger and thumb connected to create a diamond shape. This position shifts the emphasis into your medial tricep head.

How to Perform Diamond Pushups

1. Get into position by holding a plank with your core braced and your body forming one straight line.
2. Place your hands together directly under your chest so that your hands form a diamond or triangle shape.
3. Squeeze your core and glutes for stability.
4. Inhale and squeeze your triceps to lower your body towards the ground. Keep your elbows tucked close to your body to maintain tension on the triceps and protect the elbow and shoulder joint.
5. Pause when your chest is almost touching the floor. Without flaring your elbows or arching your back, push through the triceps to raise your body back to its starting position.
6. Repeat for the desired number of sets and reps.

Check out this video for a visual guide on how to do a diamond pushup.

7. Bench Dips with External Palm Rotation

Benefits of Bench Dips with External Palm Rotation

Dips are another bodyweight exercise that can help target your triceps. By changing your hand position and externally rotating your palms, you increase the engagement of the medial tricep. The bench dip performed with your palms rotated out also alleviates some pressure from your shoulders. Dips are a great bodyweight compound exercise to target your triceps, chest, and core.

How to Perform Bench Dips with External Palm Rotation

1. Sit on a bench and place your hands by your sides, just outside your hips. Rotate your palms outward about 45 degrees.
2. Walk your legs out in front of you and shift your butt off the bench to rest your body weight on your arms.
3. Make sure your hands are underneath your shoulders and are extended in the starting position.
4. Brace your core and keep your neck neutral by tucking the chin and looking out in front of you.
5. Hinge at the elbow and lower your body as low as possible, aiming to get your arms to form a 90-degree angle.
6. Squeeze the triceps and push through your palms to lift your body back to the starting position.
7. Repeat for the desired number of reps and sets.

This video provides a helpful visual guide for performing the bench dip with external hand rotation.

Though tricep dips are an effective way to build your medial head of your tricep, not everyone can perform them comfortably. If that’s your case, check out our list of the best tricep dip alternatives.

Medial Tricep Workout

Triceps require a range of targeted exercises performed with appropriate intensity and enough volume to maximize strength and hypertrophy. The Renaissance Periodization Tricep Hypertrophy Guide suggests that a minimum of 6 sets split into two sessions per week is required to maintain your current tricep strength and mass. However, if you are an intermediate to an advanced lifter who wants to make further gains, you likely need around 8 sets per week to meet your goals. Below is an example of how you can include medial tricep training in your weekly training split.

Week 1

• Day 1
  • Reverse Grip Dumbbell Press: 4 sets x 8 reps @ 75%
• Day 2
  • Underhand Triceps Cable Pushdown: 3 sets x 15 reps @ 50%
• Day 3
  • Cable Concentration Triceps Extension: 2 sets x 20 reps @ 40-50%

Week 2

• Day 1
  • Reverse Grip Dumbbell Press: 4 sets x 8 reps @ 75%
• Day 2
  • Underhand Triceps Cable Pushdown: 3 sets x 12 reps @ 60%
• Day 3
  • Cable Concentration Triceps Extension: 2 sets x 25 reps @ 40%

Week 3

• Day 1
  • Reverse Grip Dumbbell Press: 5 sets x 8 reps @ 75%
• Day 2
  • Underhand Triceps Cable Pushdown: 3 sets x 10 reps @ 70%
• Day 3
  • Cable Concentration Triceps Extension: 2 sets x 20 reps @ 40-50%

Week 4

• Day 1
  • Reverse Grip Dumbbell Press: 3 sets x 10 reps @ 70%
• Day 2
  • Underhand Triceps Cable Pushdown: 2 sets x 20 reps @ 50%
• Day 3
  • Cable Concentration Triceps Extension: 3 sets x 12 reps @ 60%

Week 5

• Day 1
  • Reverse Grip Dumbbell Press: 3 sets x 8 reps @ 75%
• Day 2
  • Underhand Triceps Cable Pushdown: 3 sets x 12 reps @ 60%
• Day 3
  • Cable Concentration Triceps Extension: 2 sets x 20 reps @ 50%

Medial Tricep Muscle Anatomy

Image source: Get Body Smart

The medial tricep is located on the back of your arm, just above the elbow. It sits below the long tricep head and is largely hidden by the long head and lateral head of the tricep. The medial tricep is the smallest and least visible, but it plays an important role in stabilizing and extending the elbow, with or without added resistance. It also helps to fill out the backs of your arms to create a more well-rounded aesthetic in your upper arms. Compared with the other two tricep heads, the medial head has a greater ratio of slow-twitch muscle fibers, making them an endurance muscle.

Few tricep exercises focus solely on the medial tricep head, as most will engage at least one of the other two triceps simultaneously. Being the smallest of the tricep heads, the medial tricep also has the smallest growth potential (which is why we recommend targeting the long head tricep to grow underdeveloped triceps). But having strong medial triceps is important to allow more precise lifting technique and will also translate into stronger upper arms overall.

Frequently Asked Questions

Other Muscle Groups Exercises

If you enjoyed this post, check out our other collections of the best exercises for each muscle group below.

About Emma Lennon

Emma is a Health Science graduate, qualified personal trainer, and writer. She has over ten years of experience in the health, community development, and communications sectors. She is passionate about making reputable information about health, fitness, and resistance training accessible to all.

Emma loves building her own functional strength and fitness outside of work with various training styles, from weightlifting to calisthenics, yoga, and dancing. She advocates for the powerful potential of exercise to improve physical, mental, and emotional health and well-being.