When it comes to upper-body strength and aesthetic arm development, the triceps often steal the spotlight—and for good reason. They make up nearly two-thirds of the upper arm's muscle mass, playing a vital role in arm extension, pushing movements, and overall definition. One of the most effective and often overlooked exercises for targeting this key muscle group is the tricep curl.

In this comprehensive guide from Tricep News, we’ll break down what a tricep curl is, how it differs from other triceps exercises, proper form, variations, and tips to maximize gains. Whether you're a beginner or a seasoned lifter, understanding the ins and outs of the tricep curl will help you get the results you want.

What Is a Tricep Curl?

The term “tricep curl” might initially seem like a misnomer since curls are typically associated with biceps. However, the tricep curl—sometimes referred to as a tricep extension—focuses on the triceps by extending the arm rather than flexing it.

The classic tricep curl involves holding a dumbbell or other resistance above your head or behind your back and extending your arms to engage the triceps. It's a slow, controlled movement aimed at isolating the triceps and working them through their full range of motion.

Tricep Curl vs. Other Triceps Exercises

The tricep curl is different from popular compound exercises like dips or bench presses, which involve the chest and shoulders along with the triceps. While those compound movements are essential, tricep curls provide a more targeted approach.

Let’s compare the tricep curl with a few other common triceps exercises:

Exercise	Primary Focus	Isolation	Equipment Needed
Tricep Curl	Triceps	High	Dumbbell/Barbell
Tricep Pushdown	Triceps	Medium	Cable Machine
Close-Grip Bench	Triceps/Chest	Low	Barbell
Dips	Triceps/Chest/Shoulders	Low	Bodyweight

 

As you can see, the tricep curl excels at isolating the triceps, making it a valuable addition to any well-rounded arm workout.

Muscles Worked During a Tricep Curl

The tricep curl primarily targets all three heads of the triceps brachii:

1. Long Head – Runs down the back of the arm and assists in shoulder extension.

2. Lateral Head – Located on the outer part of the arm, it creates the horseshoe shape.

3. Medial Head – Lies underneath the other two and aids in elbow extension.

By engaging all three heads, the tricep curl promotes balanced muscle development and greater strength.

How to Perform a Dumbbell Tricep Curl (Overhead Variation)

The overhead tricep curl is one of the most popular and effective variations. Here's how to do it:

Starting Position:

• Sit on a bench with back support or stand upright with feet shoulder-width apart.

• Grasp a dumbbell with both hands and lift it overhead. Your palms should be facing upward, and your elbows should be close to your ears.

Execution:

1. Slowly lower the dumbbell behind your head by bending at the elbows.

2. Pause briefly at the bottom without locking the elbows.

3. Extend your arms to return the dumbbell to the starting position.

4. Repeat for 8–15 reps per set.

Tips for Proper Form:

• Keep your elbows stationary and close to your head.

• Avoid arching your back—engage your core for stability.

• Use a weight that allows controlled movement without compromising form.

Other Tricep Curl Variations

Diversifying your training routine can prevent plateaus and promote growth. Here are a few tricep curl variations worth incorporating:

1. Single-Arm Overhead Tricep Curl

• Use one dumbbell and perform the exercise one arm at a time.

• Helps correct muscular imbalances.

2. EZ-Bar Tricep Curl

• Using an EZ bar places less strain on the wrists.

• Ideal for moderate to heavy lifting.

3. Cable Tricep Curl

• Performed using a high pulley system.

• Keeps constant tension on the triceps throughout the movement.

4. Seated Tricep Curl

• Reduces the chance of using momentum.

• Enhances isolation of the triceps.

Programming Tricep Curls Into Your Workout

To optimize muscle development, integrate tricep curls into your workout at least twice per week. A sample routine might look like:

Day 1: Push Day

• Bench Press – 3x8

• Overhead Dumbbell Tricep Curl – 3x12

• Tricep Dips – 3x10

• Lateral Raises – 3x15

Day 2: Arm Day

• Barbell Curls – 3x10

• EZ-Bar Tricep Curl – 3x12

• Hammer Curls – 3x12

• Rope Pushdowns – 3x15

Be sure to progressively overload—gradually increase resistance or reps over time to build strength and size.

Benefits of Tricep Curls

There’s a reason bodybuilders and athletes rely on the tricep curl to build strong, functional arms. Here are some key benefits:

• Improved Aesthetic: More defined and larger upper arms.

• Increased Strength: Supports pushing movements like bench press and shoulder press.

• Better Arm Balance: Prevents overemphasis on biceps.

• Versatile: Can be performed with dumbbells, cables, or barbells.

Common Mistakes to Avoid

Even a great exercise like the tricep curl can lose effectiveness if done incorrectly. Watch out for these common mistakes:

• Using Too Much Weight: Leads to poor form and potential injury.

• Elbow Flaring: Reduces isolation and adds unnecessary stress to the shoulders.

• Inconsistent Range of Motion: Partial reps won’t stimulate full muscle growth.

• Leaning Back: Indicates that the weight is too heavy.

Who Should Do Tricep Curls?

The tricep curl is appropriate for nearly everyone looking to enhance upper body strength and definition. This includes:

• Beginners: For learning proper arm extension technique.

• Bodybuilders: For hypertrophy and definition.

• Athletes: To improve pushing performance.

• Older Adults: To maintain muscle mass and joint mobility.

Just be sure to adjust weight and reps based on your fitness level and goals.

Final Thoughts: Don’t Skip Tricep Curls

The tricep curl may not get as much attention as flashy compound lifts or biceps curls, but it’s a foundational movement for sculpting powerful arms. Whether you're training for strength, size, or aesthetics, this exercise should be a staple in your routine.

At Tricep News, we advocate for smart, science-backed training—and the tricep curl delivers exactly that. Start light, master your form, and watch your arms transform with consistent effort.