Tricep Curls: What They Are, How to Do Them, and the Muscles They Work

When most people think of curls, they imagine bicep curls. But there’s a lesser-known move that targets the back of your arms: tricep curls. If you’re looking to improve arm definition, pressing power, and overall upper-body balance, adding tricep curl exercises into your training is a smart strategy.

What Are Tricep Curls?

Tricep curls involve extending your arm against resistance to isolate and strengthen your triceps, the three-headed muscle on the back of your upper arm. Unlike bicep curls, which bend the elbow to lift the weight, triceps curls exercises focus on controlled elbow extension while keeping your upper arm stable.

These exercises can be done with dumbbells, cables, resistance bands, or even a light barbell, allowing you to adapt them to your current fitness level and training environment.

How to Perform Tricep Curl Exercises

Standing Dumbbell Tricep Curl:

1. Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.

2. Lift: Raise your elbows so they are in line with your shoulders, elbows bent at 90 degrees.

3. Extend: Straighten your arms slowly, pushing the dumbbells upward while keeping your upper arms stationary.

4. Lower: Bend your elbows under control to return to the starting position.

Repeat for 8–15 reps, focusing on a slow, controlled movement to keep tension on the triceps.

You can also perform this movement seated or using cables for constant tension throughout the range of motion.

Muscles Worked During Tricep Curls

Many wonder: What curls work triceps? While traditional bicep curls primarily work the front of your arm, tricep curls specifically target:

• Long head of the triceps (runs along the back of your arm)

• Lateral head of the triceps (outer portion of your arm)

• Medial head of the triceps (deeper, under the long head)

Supporting muscles, including the forearms and shoulders, engage to stabilize the movement but the primary focus remains on the triceps.

Why You Should Add Tricep Curls to Your Training

Strengthening your triceps isn’t just for aesthetic goals; it supports pressing movements in your training (bench press, overhead press) and daily activities requiring arm extension and pushing strength.

Additionally, many lifters experience muscle imbalances from focusing heavily on bicep curls while neglecting the triceps. Including tricep curls exercises ensures balanced arm development and helps prevent elbow discomfort by supporting joint stability.

A Personal Note on Tricep Curls

Years ago, I struggled with overhead pressing and noticed my arms would fatigue before my shoulders did. I added a consistent block of tricep curl variations twice per week, focusing on slow eccentric lowering and full extension, and it made a noticeable difference in my pressing power and elbow health. Within weeks, I felt stronger during push-ups, overhead presses, and even daily tasks like carrying groceries, reminding me that a small, targeted movement like the tricep curl can have a big impact on overall strength.

Tips for Effective Tricep Curls

• Start light: Focus on form and full range of motion before increasing weight.

• Control the eccentric: Lower the weight slowly to increase time under tension.

• Mind-muscle connection: Focus on contracting your triceps throughout the movement.

• Include variations: Use cables, bands, or dumbbells to vary the stimulus and continue progressing.

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By adding tricep curls to your workout, you’ll not only enhance the look of your arms but also build practical strength that translates into stronger pressing and daily activities. Start light, stay consistent, and enjoy the benefits of a balanced, strong upper body.