If you’re serious about building bigger, stronger, and more defined arms, then you need to focus on more than just biceps. In fact, the triceps make up nearly two-thirds of your upper arm’s muscle mass. One of the most effective and underrated ways to train them is through a powerful isolation move known as the tricep curl.
In this in-depth guide from Tricep News, we’ll explore everything you need to know about the tricep curl—what it is, how to perform it correctly, variations, benefits, and why it should be part of your workout plan.
What Is a Tricep Curl?
You might be surprised to hear the term tricep curl, since curls are commonly associated with bicep workouts. However, the tricep curl refers to movements that extend the elbow joint against resistance, specifically isolating the triceps.
Also referred to as triceps extensions, these exercises are designed to work the long, lateral, and medial heads of the triceps. Whether you’re using dumbbells, a barbell, or resistance bands, the goal of a tricep curl is to strengthen and shape the back of your upper arms.
Triceps Anatomy: Why the Tricep Curl Matters
Before jumping into the exercise, it’s important to understand the anatomy of the triceps. The triceps brachii has three heads:
-
Long head – Runs along the back of the arm and is the largest of the three.
-
Lateral head – Positioned on the outer side of the triceps, this head creates the “horseshoe” shape when defined.
-
Medial head – Located beneath the other two heads, this stabilizes elbow extension.
The tricep curl activates all three heads, particularly when performed through a full range of motion. Unlike compound lifts like bench press or pushups, tricep curls offer focused isolation that leads to greater muscle activation.
How to Perform the Dumbbell Overhead Tricep Curl
The overhead tricep curl with dumbbells is a popular variation that challenges all three heads of the triceps. Here’s a step-by-step guide:
Setup:
-
Stand or sit upright with feet shoulder-width apart.
-
Hold a dumbbell with both hands, gripping the handle from underneath.
-
Lift the dumbbell overhead, fully extending your arms.
Movement:
-
Lower the dumbbell behind your head by bending your elbows.
-
Keep your upper arms stationary and elbows pointed forward.
-
Slowly extend your arms back to the starting position.
-
Repeat for 10–15 reps for 3–4 sets.
Tips:
-
Engage your core to protect your lower back.
-
Keep your elbows in close; don’t let them flare out.
-
Perform the movement slowly and with control.
Tricep Curl Variations
One of the reasons the tricep curl is such an effective tool is its versatility. You can perform it with a variety of equipment to suit your goals and experience level.
1. Single-Arm Dumbbell Tricep Curl
Perfect for targeting each arm individually and correcting muscle imbalances.
2. EZ Bar Overhead Tricep Curl
Uses an EZ curl bar for a more comfortable grip, reducing wrist strain.
3. Cable Tricep Curl (Overhead Cable Extension)
This version keeps constant tension on the muscle throughout the movement.
4. Lying Tricep Curl (Skullcrusher)
Performed with a barbell or dumbbells while lying on a bench; great for controlled motion.
5. Resistance Band Tricep Curl
Ideal for beginners or home workouts, offering joint-friendly resistance.
Common Mistakes to Avoid
While the tricep curl is straightforward, many people make small form errors that reduce its effectiveness or lead to injury.
❌ Using Too Much Weight
This often leads to poor form and strain on the shoulders and elbows. Start light and build up gradually.
❌ Flaring Elbows
Letting your elbows drift out during the movement decreases triceps activation and increases injury risk.
❌ Incomplete Range of Motion
Lowering only halfway cheats the muscle out of its full potential. Extend and flex completely for best results.
❌ Arching the Back
Especially during overhead curls, arching the back puts stress on the spine. Always keep your core tight.
Benefits of the Tricep Curl
The tricep curl isn’t just about aesthetics—it has real functional and strength benefits that improve overall performance.
✅ Muscle Isolation
Few movements target the triceps as directly as a tricep curl. If you’re looking for definition, this is a must.
✅ Joint Health
Strengthening the triceps helps stabilize the elbow joint and improves performance in pushing exercises.
✅ Aesthetic Development
Defined triceps give your arms a complete, sculpted look and help balance the upper body.
✅ Versatility
Whether you’re at the gym or working out at home, you can find a variation of the tricep curl that works for you.
Programming Tricep Curls Into Your Routine
To maximize the benefits of the tricep curl, include it in your workout at least twice a week. Here’s a sample routine:
Push Day (Chest/Triceps)
-
Bench Press – 4×8
-
Overhead Dumbbell Tricep Curl – 3×12
-
Tricep Dips – 3×10
-
Cable Tricep Curl – 3×15
Arm Day (Biceps/Triceps)
-
Barbell Curls – 3×10
-
EZ Bar Tricep Curl – 3×12
-
Hammer Curls – 3×12
-
Lying Dumbbell Tricep Curl – 3×15
Use progressive overload by increasing the weight or reps each week to stimulate growth.
Who Should Do Tricep Curls?
The tricep curl is ideal for:
-
Beginners learning arm isolation exercises
-
Bodybuilders looking for maximum definition
-
Athletes who rely on pushing and throwing power
-
Older adults maintaining muscle mass and joint function
Because it’s easy to modify and adapt, the tricep curl can benefit virtually anyone regardless of fitness level.
FAQs About Tricep Curls
Are tricep curls the same as tricep extensions?
Yes, the terms are often used interchangeably. “Curl” emphasizes the elbow movement, while “extension” focuses on the muscle lengthening.
Can I do tricep curls every day?
It’s best to give your muscles at least 48 hours of rest. Aim for 2–3 times per week.
What’s the best weight for tricep curls?
Start with a light to moderate weight that allows 10–15 reps with good form. Increase gradually as you gain strength.
Do tricep curls help with pushups and bench press?
Absolutely. Stronger triceps enhance performance in all pushing exercises by providing more power and control.
Final Thoughts
The tricep curl might not be as well-known as the biceps curl, but it’s one of the most powerful tools in your training arsenal. Whether your goal is strength, definition, or athletic performance, this isolation exercise will help you get there.
At Tricep News, we believe that balanced training equals better results—and the tricep curl is key to achieving those balanced, strong, and sculpted arms you’re aiming for.
So next time you’re in the gym, don’t just curl for the girls—tricep curl for the gains.
