Triceps brachii Medial head
To target the medial head of the triceps brachii, perform exercises that emphasize elbow extension.
- Start by positioning yourself on a bench or mat.
- Use a narrow grip on the barbell or dumbbells.
- Lower the weight behind your head while keeping your elbows close to your ears.
- Extend your arms back to the starting position, focusing on squeezing the triceps.
How to perform the Triceps brachii Medial head
- Set up. Set up in a stable, balanced starting position appropriate for the Triceps brachii Medial head using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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