How To Do Tricep Curls Video

Triceps curls target the muscles at the back of the arm, building muscle mass and toning. Learn how to do triceps curl exercises in this strength training video.

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Extend arm above head & elbow at 45 degrees
Move slowly
Lower weight & extend up
Fix your upper arm in place
Lift to 7/8 of full extension

About this Author

Tom Clifford has a degree in physical education, fitness and health from Eastern Michigan University, where he ran track and cross-country. Tom has worked as a personal trainer for two years. He also has a separate business where he coaches runners and triathletes for upcoming events. He currently works at Gold's Gym in Wilmington, North Carolina.

TOM CLIFFORD: Now, I'm going to demonstrate how to do tricep curls. First of all you want to pick a dumbbell that is suitable for your weight lifting day. So, if you are an advance level weight lifter, then you can go heavier, if you are a beginner, you can go a little lighter. What we are going to do, is we are going to extend our arm above our head, and I'm going to have my arms starting at about 45 degrees. My body is square, my back is tight, my abs are tight, I'm going to do this exercise really slow. First extend down, get a really good stretch in my triceps muscle. I'm going to extend up, but I'm not going to go all the way. I'm going to go almost all the way up but not quite. When you go all the way up, that can put unnecessary pressure on the shoulder, risking injury in your shoulder. So, you want to go about, almost all the way up, about 7-8 sub all the way up, and then come all the way back down. Keeping your elbow fixed in place, which means not rotating your shoulder around like this. So, nice and slow, stand up, not quite all the way, all the way down, stretch the triceps, extend all the way up, all the way down, and you will feel in your triceps is a great isolated exercise to really work the triceps muscle. Just some points to remember is to keep slow in these exercises, you don't need to rush, try to keep your elbow fixed in place. If your shoulder is rotating all over the place, the weight must be probably too heavy. Don't extend your elbow all the way up, because that can risk some unnecessary weight bearing down on your shoulder joint. So, just start an easier way, and if you want to build up from there, you can build up. Really focus, put your mind on the triceps muscle, when you use the mind-body connection, then you are going to feel the muscle a lot better than if you are just trying to go with the motions. So, that is how you do a tricep curl.

How to Do Tricep Curls Video

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