Triceps: How to Target the Medial Head with Dumbbells

How do you work the medial head of the tricep with dumbbells?

To effectively target the medial head of the triceps with dumbbells, focus on exercises that emphasize full elbow extension, maintain a stable elbow position close to the body, and allow for a controlled range of motion, as this head is highly active throughout the entire extension movement.

Understanding Triceps Anatomy and Function

The triceps brachii muscle, located on the posterior aspect of the upper arm, is comprised of three distinct heads: the long head, the lateral head, and the medial head. While all three heads contribute to elbow extension—the primary function of the triceps—their anatomical attachments and line of pull influence their relative activation during different movements.

• Long Head: Originates from the infraglenoid tubercle of the scapula. Its origin across the shoulder joint means it's involved in both elbow extension and shoulder adduction/extension.
• Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove. It's often the most visible head and is highly active in powerful elbow extension movements.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. This head lies deepest, underneath the lateral and long heads, and is consistently active throughout all elbow extension movements, particularly during the initial and mid-ranges of extension, and when lighter loads are used. It's considered the "workhorse" of the triceps.

Targeting the Medial Head: Biomechanical Considerations

While it's impossible to completely isolate one head of the triceps from the others, specific exercise choices and technique modifications can emphasize the contribution of the medial head. The medial head is particularly active in:

• Full Elbow Extension: Because of its consistent activation across the entire range of motion, exercises that allow for complete elbow lockout with control will engage the medial head effectively.
• Stable Elbow Position: Keeping the elbows tucked close to the body helps to maintain tension on the triceps and can reduce the involvement of the long head, which might otherwise be recruited for shoulder stability.
• Controlled Movements: The medial head is crucial for fine motor control and sustained contractions. Therefore, movements performed with controlled tempo, especially during the eccentric (lowering) phase, will engage it well.

Key Principles for Medial Head Activation with Dumbbells

To maximize medial head recruitment using dumbbells, integrate these principles into your training:

• Maintain Elbow Stability: During all exercises, focus on keeping your elbows relatively fixed in space, only allowing the forearm to move. Avoid flaring the elbows excessively.
• Prioritize Full Range of Motion: Ensure you are extending your elbow completely at the top of the movement and achieving a good stretch at the bottom (where appropriate for the exercise).
• Control the Eccentric Phase: Slowly lower the weight back to the starting position. This controlled negative helps increase time under tension and muscle fiber recruitment.
• Focus on the Squeeze: At the top of each repetition, consciously contract or "squeeze" your triceps to ensure maximal activation.
• Moderate Loads: While heavy loads are beneficial for overall triceps development, the medial head is highly active even with lighter weights. Don't be afraid to use moderate weights with strict form to feel the contraction.

Effective Dumbbell Exercises for the Medial Triceps

Here are several dumbbell exercises that, when performed with the correct technique, effectively target the medial head of the triceps:

Dumbbell Overhead Triceps Extension (Single-Arm or Two-Arm)

This exercise places the triceps in a lengthened position, which can enhance activation.

• Execution:
  • Two-Arm: Sit or stand tall, holding one dumbbell with both hands, gripping the top end so the plates rest on your palms. Extend your arms overhead, keeping elbows close to your head. Slowly lower the dumbbell behind your head by flexing your elbows, feeling a stretch in your triceps. Extend your arms back to the starting position, squeezing the triceps.
  • Single-Arm: Sit or stand, holding one dumbbell in one hand. Extend the arm overhead, keeping the elbow close to your ear. Slowly lower the dumbbell behind your head, then extend back up.
• Medial Head Focus: The overhead position ensures a significant stretch and full range of motion, engaging the medial head throughout the entire movement, particularly during the lockout phase. Keeping the elbows tucked prevents the long head from dominating.

Dumbbell Kickbacks

While often misused, proper kickbacks can be excellent for targeting the medial and lateral heads.

• Execution:
  • Hinge at your hips, keeping your back straight and core engaged, until your torso is nearly parallel to the floor. Hold a dumbbell in each hand, with your upper arms tucked firmly against your sides and parallel to the floor. Your elbows should be bent at 90 degrees.
  • Keeping your upper arms stationary, extend your forearms backward until your arms are fully straight, squeezing your triceps at the top. Slowly return to the starting position.
• Medial Head Focus: The key here is to keep the upper arm completely still and parallel to the floor. This stabilizes the shoulder and forces the triceps, particularly the medial head, to perform the entire elbow extension. Avoid swinging the weight.

Dumbbell Close-Grip Bench Press (or Floor Press)

This variation of the bench press shifts the emphasis from the chest to the triceps.

• Execution:
  • Lie on a flat bench or the floor with a dumbbell in each hand. Position the dumbbells above your chest with your palms facing each other (neutral grip) or slightly pronated.
  • Keep your elbows tucked in close to your sides throughout the movement. Lower the dumbbells slowly towards your lower chest/upper abdomen, then press them back up to the starting position, focusing on triceps contraction.
• Medial Head Focus: The close grip and tucked elbows significantly reduce chest involvement and place maximal stress on all three triceps heads, with the medial head contributing heavily to the pushing motion.

Dumbbell Lying Triceps Extension (Skullcrushers)

A classic triceps isolation exercise, highly effective for overall triceps development, including the medial head.

• Execution:
  • Lie on a flat bench, holding a dumbbell in each hand with a neutral grip (palms facing each other) or pronated grip (palms facing your feet). Extend your arms straight up towards the ceiling.
  • Keeping your upper arms stationary, slowly bend your elbows, lowering the dumbbells towards your temples or slightly behind your head. Feel the stretch in your triceps.
  • Extend your arms back to the starting position, squeezing your triceps at the top.
• Medial Head Focus: This exercise provides a direct line of force through the triceps. Maintaining stationary upper arms and a controlled descent ensures the medial head is heavily involved in both the eccentric and concentric phases of the elbow extension.

Optimizing Your Triceps Training

To ensure comprehensive triceps development and specific medial head engagement, consider these additional training principles:

• Vary Your Exercises: Incorporate a mix of the exercises listed above to ensure all heads are challenged from different angles and with varying tension profiles.
• Focus on Mind-Muscle Connection: Actively think about squeezing your triceps during each repetition. This conscious effort can enhance muscle activation.
• Progressive Overload: Gradually increase the weight, repetitions, or sets over time to continually challenge your muscles.
• Warm-Up Properly: Before triceps work, perform light cardio and dynamic stretches, followed by a light set of the chosen exercise.
• Listen to Your Body: Pay attention to proper form and avoid training through pain.

Conclusion

While complete isolation of the medial head of the triceps is anatomically impossible, strategic exercise selection and precise execution with dumbbells can significantly emphasize its contribution. By focusing on full elbow extension, maintaining stable elbow positions, and prioritizing controlled movements, you can effectively target this crucial "workhorse" of the triceps, leading to more comprehensive arm development and strength. Always prioritize proper form over heavy weight to maximize effectiveness and minimize injury risk.