Bulk up your arms by adding triceps curls to your workout  

Triceps curls, an incredible triceps exercise, increase arm size and strength.

This exercise uses dumbbells for resistance and tone and strengthens the muscles. It's a strength-training workout specifically designed to develop strength, stamina and definition in the triceps. As it's a single-arm exercise, it allows you to train and strengthen one arm at a time and increases hypertrophy.

When done correctly, triceps curls target all three triceps heads - the medial head, long head and lateral head. All you need to remember is to use proper form when doing this exercise, as incorrect form can strain the muscles and lead to injuries. Read on to learn more about this beneficial triceps exercise.

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How to do triceps curls in the correct form?

Here’s how you can perform triceps curls with dumbbells correctly:

Step 1: Hold a dumbbell with your right, and stand straight with your feet a little wider than hip-width. Bend your knees slightly.

Step 2: Lift the dumbbell over your head, and slowly lower it behind your neck. Hold your left arm by your side, and ensure that your posture is tall and stable throughout the move. Maintain a neutral neck and head position.

Step 3: Press your feet to the floor for balance, and create a stable position. Engage the core muscles, and move your shoulder blades back and down as you squeeze your right triceps to straighten your elbow.

Step 4: Maintain a slight bend in your right elbow, and return your hand to the initial position.

Step 5: Repeat the exercise with your right hand for the desired number of repetitions before switching to your left.

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Tips to remember

Triceps curls are done using one arm at a time. (Photo via Pexels/RODNAE Productions)

Consider the following tips before attempting triceps curls:

1. When doing this exercise, remember to keep a slight bend in the elbows, as extending the arms fully can cause stress on the shoulder blades and also increase risk of injury. Remember to keep the elbow joints slightly bent throughout the move.

2. Always be careful with your shoulder mobility. If you experience any pain or discomfort in the shoulders while doing triceps curls, stop the exercise, and relax for some time. You can also go for alternative triceps movements like hammer curls, triceps pushdowns, triceps pulldowns, triceps kickbacks or any other triceps exercise that puts less strain on the shoulders.

3. Always begin by using a dumbbell that you can easily control for at least two sets of ten repetitions. Choose a weight that’s comfortable for you to handle and one that allows you to maintain good posture and technique throughout the reps and sets. Once you're comfortable with a light weight and fewer reps, challenge yourself by increasing the weight and aiming for more reps.

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Benefits of doing triceps curls

Combine with push-ups and other arm exercises for maximum gains. (Photo via Pexels/Keiji Yoshiki)

There are numerous benefits of this exercise. First, triceps curls are the best exercise for developing strong muscles. It increases hypertrophy while also working on each head of the triceps. It isolates the triceps and helps activate the stabilizer muscles too. When done correctly, it activates the glutes and core muscles as well.

One of the best things about this triceps exercise is that it can be done using different tools. You can use a resistance band, pulley cable machine, or simply perform it with both hands using an EZ bar or a barbell.

To achieve maximum gains and see continual progress, do triceps curls with other arm strengthening exercises, including close-grip bench presses, diamond push-ups, triceps dips and biceps curls.

Moreover, do not forget to add proper warm-ups, stretches and diets to your workout programme. If you have a medical condition or if have recently recovered from injury, consult your doctor before starting any exercise programme.

Focus on your technique, and ensure your form is correct at all times to prevent any kind of muscle strain or injuries. Most importantly, rest for at least 24 hours before working on the same muscle group, and give your body sufficient time to recover.