Dumbbell tricep curls are a fundamental exercise for anyone looking to build stronger, more defined arms. In this guide, we'll walk you through the steps to perform the exercise correctly, explain the muscles it works, and compare it to other popular tricep exercises like pushdowns and kickbacks. You’ll also find answers to common questions about tricep training, helping you make the most of your arm workouts.
Why Choose Dumbbell Tricep Curls
Dumbbell tricep curls offer unique benefits, making them just as effective—if not superior—to exercises like tricep pushdowns or kickbacks. One key advantage is the greater range of motion. Unlike pushdowns, where movement can be restricted by the cable machine, dumbbell tricep curls allow for a full overhead extension, which maximizes muscle activation, particularly in the long head of the triceps.
Another reason to choose dumbbell tricep curls is their versatility. You can perform them seated, standing, or on a bench, making them accessible even without specialized equipment. In contrast, tricep pushdowns require a cable machine, limiting where you can perform them.
Finally, dumbbells allow for unilateral work, helping to correct muscle imbalances between arms.
A study on the Best Tricep Exercises By ACE showed us that the best tricep exercise of all is tricep dips. While Dumbbell Tricep curls are good, you should always have a mix of exercises to prevent imbalances and it keeps your routine interesting.
How to Do Dumbbell Tricep Curls
To perform dumbbell tricep curls effectively, follow these steps:
- Start Position: Stand or sit on a bench with your feet shoulder-width apart. Hold a dumbbell with both hands, gripping the upper end so it’s vertical. Raise the dumbbell overhead with your arms fully extended.
- Lowering the Dumbbell: Keeping your elbows close to your head, slowly bend your elbows and lower the dumbbell behind your head. Your forearms should be parallel to the floor at the lowest point.
- Focus on Form: Keep your upper arms stationary throughout the movement. Engage your core for stability, and avoid flaring your elbows.
- Extend and Squeeze: Press the dumbbell back up by extending your arms until they’re straight again. Squeeze your triceps at the top of the movement.
- This movement isolates the triceps for muscle growth and strength. Stick to controlled reps and appropriate weights for your fitness level.
Muscles Worked by Dumbbell Tricep Curls
Dumbbell tricep curls primarily target the triceps but also engage other muscle groups for stabilization and control.
Primary Muscles:
The main muscle group worked is the triceps brachii, which consists of three heads—long, lateral, and medial. These heads run along the back of your arm, and the overhead movement in the tricep curl effectively stretches and contracts all three. This leads to improved arm strength and definition.
Secondary Muscles:
While the focus is on the triceps, secondary muscles assist in the movement. The deltoids in your shoulders help stabilize the weight, especially during the overhead phase. Additionally, the core muscles (abs and obliques) engage to maintain stability and balance, preventing unnecessary strain on the lower back.
FAQ
Are tricep curls good?
Yes, tricep curls are highly effective for isolating and strengthening the triceps, making them an excellent choice for building upper arm muscle mass and definition.
How to do a tricep curl correctly?
To perform a tricep curl correctly, hold a dumbbell overhead with both hands, slowly lower it behind your head by bending your elbows, and then extend your arms back up. Focus on controlled movement and keeping your elbows close to your head.
What is the difference between a bicep curl and a tricep curl?
A bicep curl targets the biceps brachii, which flexes the elbow, while a tricep curl focuses on the triceps brachii, which extends the elbow. They work opposing muscles.
What curls focus on triceps?
Tricep curls, also called overhead tricep extensions, specifically target the triceps.
Are triceps stronger than biceps?
Generally, the triceps are stronger due to their three muscle heads versus the two in the biceps.
Should I train biceps or triceps first?
It depends on your goals. If arm size is a priority, start with triceps as they make up a larger portion of your upper arm .
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