Exercises for the Triceps Brachii Medial Head

Triceps Brachii Medial Head: 200+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the medial head of the triceps does

The medial head lies deep, under the other two heads of the triceps, close to the bone. It straightens the elbow in every position and is active even in light work, which makes it the triceps' steady workhorse.

How to train it

Any elbow extension works it. Reverse-grip pushdowns, close-grip presses and kickbacks are good choices; lock the arm out fully and control the weight on the way down.

Five to start with

  1. 1
    BeginnerReverse-Grip Triceps Pushdown

    An underhand grip puts more of the work on the medial head.

  2. 2
    IntermediateClose-Grip Bench Press

    The main heavy press for the triceps.

  3. 3
    BeginnerTriceps Rope Pushdown

    A simple, joint-friendly pushdown.

  4. 4
    BeginnerDumbbell Triceps Kickback

    Light, strict work with a full lockout.

  5. 5
    BeginnerBench Dip

    A bodyweight triceps exercise. Keep the shoulders comfortable.

All 200+ exercises that work the medial head of the triceps