Medial head tricep exercises are key to building thicker and stronger arms. Many lifters focus on the biceps or the outer triceps, but they forget the inner head. The medial head helps with elbow stability and gives your arms more depth. If you skip it, your arms may look wide but not full.
The triceps make up most of your upper arm. They have three parts: the long head, lateral head, and medial head. Most tricep workouts target the long and lateral heads. The medial head often gets left out.
If your progress has slowed or your arms lack shape, it may be time to train smarter. In this article, you will learn 6 medial head tricep exercises that work the inner head more directly. These moves will help you fix weak spots and build balanced, powerful arms.
Understanding the Medial Head of the Triceps
Basic Anatomy
The triceps muscle has three heads:
- Long Head – Runs along the back of the upper arm. It helps extend the elbow and also assists with shoulder movement.
- Lateral Head – Located on the outer side of the arm. It creates the “horseshoe” shape when the arm is flexed.
- Medial Head – Sits underneath and toward the inside of the upper arm. It lies close to the body’s midline and is often less visible.
Each head helps extend the elbow, but they work differently depending on arm position and grip.
What Makes the Medial Head Unique
- Position: The medial head is located on the lower inside part of the upper arm. It’s closer to your torso and sits deep under the long and lateral heads.
- Function: It helps extend your elbow, especially during the final part of a pushing movement—when your arm straightens fully. It plays a big role in lockout strength and arm stability.
- Visual Impact: While it’s not the most visible head from the front, it adds thickness to the lower triceps. From the side or back, it helps form the full “horseshoe” shape that serious lifters aim for.
Reverse-Grip Rope Pushdowns
Why it’s effective:
Reverse-grip rope pushdowns concentrate tension on the medial head of the triceps. The underhand grip better hits the inner part. In the final phase of the pushdown, the medial head works harder.
How to do it:
- Attach a rope to a high pulley.
- Grab the rope with an underhand hold. Keep elbows in.
- Push down until your arms are straight.
- Return slowly to the starting position.
Sets & Reps:
3–4 sets of 12–15 reps.
Reverse-Grip Barbell Press
Why it’s effective:
Using a reverse (underhand) grip shifts more tension to the triceps, especially the medial head. It also reduces shoulder strain compared to the standard bench press.
How to do it:
- Lie on a bench. Grab the bar with an underhand grip, hands at shoulder width..
- Lower the bar slowly to your lower chest.
- Press the bar back up while keeping your elbows close to your body.
- Avoid flaring your elbows out.
Sets & Reps:
3–4 sets of 8–12 reps.
Diamond Push-Ups
Why it’s effective:
Diamond push-ups work the inner triceps. Hands close together form a diamond shape. This puts more stress on the medial head.
How to do it:
- Get into a push-up position. Hands in a diamond under chest.
- Keep your body straight and lower yourself toward the ground.
- Push back up, fully extending your arms at the top.
Sets & Reps:
3–4 sets of 12–16 reps.
Reverse-Grip Dumbbell Bench Press
Why it’s effective:
The reverse grip targets the medial head more effectively by changing the angle of force, allowing for deeper triceps activation while reducing shoulder stress.
How to do it:
- Lie on a bench. Hold dumbbells with palms facing in.
- Lower them to chest level. Keep elbows close.
- Press back up. Arms should be fully straight at the top.
Sets & Reps:
3–4 sets of 8–12 reps.
Close-Grip Bench Press
Why it’s effective:
This move shifts focus to the triceps. A narrow grip hits the medial head more.
How to do it:
- Lie on a flat bench. Grip the bar about shoulder-width.
- Lower it to your lower chest. Keep elbows close.
- Push the bar back up, fully extending your arms.
Sets & Reps:
3–4 sets of 6–10 reps.
Tricep Kickbacks (Underhand or Neutral Grip)
Why it’s effective:
Using an underhand or neutral grip helps place more emphasis on the medial head during the lockout phase of the movement.
How to do it:
- Hold a dumbbell in one hand. Bend at the hips. Keep upper arm level with the floor.
- Use an underhand or neutral grip.
- Extend your arm straight back until fully locked out, then return slowly.
Sets & Reps:
3–4 sets of 10–12 reps.
The inner head of your triceps is important. It helps with arm size, strength, and shape. Add a few medial head tricep exercises to your workouts. These moves will build thickness and improve lockout strength. Train with good form. Stay consistent. Your arms will grow from all sides.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.