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Performing the Tricep Curl: A Step-by-Step Guide

Published in Tricep Exercises 3 mins read

How to Do Tricep Curls

Tricep curls, also known as triceps extensions, are a fantastic exercise for building strength and muscle mass in your triceps. This exercise involves extending your arms overhead and then lowering a weight behind your head, engaging your triceps.

Here's how to correctly perform a tricep curl, whether using dumbbells or a cable machine:

  1. Starting Position: Begin by holding a dumbbell (or cable attachment) in both hands, extending your arms directly overhead. Maintain a straight posture. Your upper arms should be close to your ears. (Source: How to do a triceps curl standing - YouTube)

  2. The Extension: Slowly lower the weight behind your head by bending your elbows. Keep your elbows close to your head throughout the movement. (Source: How to Do Tricep Curls - YouTube)

  3. Full Range of Motion: Extend your arms fully, feeling the contraction in your triceps at the top of the movement. (Source: How to Do Tricep Curls - YouTube)

  4. Controlled Descent: Slowly return to the starting position by extending your arms, resisting the weight. Avoid swinging the weight. (Source: How to Do Tricep Curls Correctly | Master the Exercise)

  5. Repetitions and Sets: Perform the recommended number of repetitions (e.g., 8-12) and sets (e.g., 3-4) for your fitness level.

Tips for Effective Tricep Curls

  • Focus on form: Prioritize proper form over the amount of weight lifted. Maintaining correct posture and controlled movements is crucial to prevent injuries.
  • Full range of motion: Utilize the entire range of motion to maximize the muscle engagement.
  • Engage your core: Keeping your core engaged throughout the exercise improves stability and balance.
  • Use appropriate weight: Choose a weight that challenges you without compromising your form.
  • Listen to your body: If you experience any pain, stop the exercise immediately.

Variations

Triceps curls can be performed with various equipment:

  • Dumbbells: A common and versatile option, offering flexibility in weight selection.
  • Cable machines: Provides consistent resistance throughout the movement.
  • Resistance bands: An excellent option for home workouts.

Remember, consulting with a fitness professional before starting any new exercise routine is always recommended.

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