Triceps curls with dumbbells | Full guide
Are you looking to tone and strengthen your triceps? Triceps curls with dumbbells are an effective exercise that can help you achieve your fitness goals. In this blog post, we’ll go over the proper form and technique for triceps curls with dumbbells, as well as two other related exercises: dumbbell overhead triceps extensions and bench dumbbell triceps extensions. We’ll also discuss the benefits of triceps curls and how to incorporate them into your workout routine.
First, let’s talk about the anatomy of the triceps. The triceps are the muscles located on the back of your upper arm. They are responsible for extending your arm at the elbow and also play a role in stabilizing your shoulder joint. The triceps are used in many everyday activities such as pushing a door open, carrying groceries, and lifting weights. Strong triceps can also improve your performance in sports such as swimming, tennis, and volleyball.
So let’s quickly talk about why you nee to incorporate dumbbell triceps curls into your workout routine.
One of the primary benefits of triceps curls is increased arm strength. Strong triceps muscles not only help you lift heavier weights but also improve your ability to perform everyday activities such as carrying groceries or lifting objects.
Another benefit of triceps curls is improved muscle tone and definition. Regularly performing these exercises can help reduce flabbiness and create a more defined and toned appearance in the arms.
Triceps curls with dumbbells also help improve posture and reduce the risk of shoulder injuries. Strong triceps muscles help stabilize the shoulder joint and improve shoulder mobility, reducing the risk of injuries such as rotator cuff tears or impingements.
Increased Metabolic Rate
Resistance training exercises like triceps curls help to increase your metabolic rate. This means that your body will burn more calories at rest, which can help with weight loss or weight maintenance.
Improved Athletic Performance
Strong triceps muscles are important for many athletic activities such as throwing, punching, and pushing. By performing triceps curls, you can improve your ability to perform these movements and increase your overall athletic performance.
Increased Bone Density
Resistance training exercises, like triceps curls with dumbbells or overhead extensions have been shown to increase bone density, reducing the risk of osteoporosis and fractures.
Greater Range of Motion
By strengthening the muscles in the back of the upper arm, triceps curls can help improve range of motion in the elbow joint.
Triceps curls can be performed with a variety of equipment such as dumbbells, resistance bands, or even bodyweight exercises like triceps dips. This versatility allows for a variety of workouts and can help prevent boredom or plateauing.
How to do triceps curls with dumbbells
Step 1: Choose the appropriate weight Start by selecting dumbbells that are an appropriate weight for your fitness level.
Step 2: Get into position Stand or sit with your back straight and core engaged. Hold a dumbbell in each hand with your palms facing in towards your body.
Step 3: Position your arms Raise your arms up so that your upper arms are close to your ears and your elbows are pointing forward. This will be your starting position.
Step 4: Perform the curl Slowly bend your elbows, bringing the dumbbells down behind your head. Keep your elbows close to your ears and avoid arching your back. Pause briefly at the bottom of the movement.
Step 5: Extend your arms Slowly extend your arms, bringing the dumbbells back up to the starting position. Keep your elbows close to your ears throughout the movement and avoid swinging the weights.
Step 6: Perform the desired number of reps and sets of triceps curls or over head extensions, put the dumbbells down and take breaks if needed.
Tips for proper form:
- Keep your core engaged throughout the exercise to maintain proper posture.
- Avoid swinging the weights or using momentum to complete the movement.
- Keep your elbows close to your ears throughout the movement to target the triceps muscles.
- Breathe out as you extend your arms and breathe in as you lower the weights behind your head.
- If you experience any pain or discomfort, stop the exercise immediately and consult with a healthcare professional.
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These dumbbells are adjustable. This means that you can add or take weight of them depending on your strength or how you feel.
How to do overhead dumbbell triceps extensions
- Stand with your feet shoulder-width apart and hold a dumbbell with both hands.
- Raise the dumbbell up above your head, keeping your elbows close to your head.
- Slowly lower the dumbbell down behind your head by bending your elbows.
- Once the dumbbell is behind your head, pause for a moment, then slowly raise it back up to the starting position.
Repeat this movement for a desired number of reps. It’s important to maintain control throughout the exercise and avoid swinging the weight. This exercise can also be performed seated on a bench for added stability.
Seated triceps extensions
- Sit on a bench with your back straight and hold a dumbbell in each hand.
- Extend your arms above your head, with your palms facing each other and the dumbbells touching.
- Slowly lower the dumbbells down behind your head by bending your elbows.
- Once the dumbbells are behind your head, pause for a moment, then slowly raise them back up to the starting position.
Repeat this movement for a desired number of reps. It’s important to maintain control throughout the exercise and avoid swinging the weights. This exercise can also be performed with one arm at a time for added focus on each triceps.
Now that we’ve covered the proper form and technique for triceps curls with dumbbells, dumbbell overhead triceps extensions, and bench dumbbell triceps extensions, let’s talk about the benefits of these exercises. Triceps curls with dumbbells and related exercises are great for building strength and muscle in the triceps. They also help improve overall arm strength and stability. These exercises can also help improve your posture and reduce the risk of injury during everyday activities.
In addition to the physical benefits, triceps curls with dumbbells and related exercises such as overhead extensions can also have mental benefits. Incorporating strength training exercises into your workout routine can boost your confidence and self-esteem. When you see progress and improvements in your strength and muscle tone, you’ll feel more accomplished and motivated to continue your fitness journey.
It’s important to incorporate triceps curls with dumbbells and related exercises into a well-rounded workout routine. Aim to do these exercises 2-3 times per week, with at least one day of rest in between to allow your muscles time to recover.
When performing triceps curls with dumbbells and related exercises, it’s important to listen to your body and avoid overexertion. If you experience any pain or discomfort, stop the exercise immediately and consult a healthcare professional.
When incorporating triceps curls with dumbbells and related exercises into your workout routine, such as overhead extensions, it’s also important to consider your overall fitness goals. If you’re looking to build muscle and increase strength, you may want to perform these exercises with heavier weights and lower reps. If you’re looking to tone and improve muscle endurance, you may want to perform these exercises with lighter weights and higher reps.
It’s also important to vary your exercises and incorporate other triceps exercises into your routine, such as push-ups and dips. This can help prevent boredom and plateauing and provide a well-rounded workout for your triceps.
Finally, remember to fuel your body with a balanced diet and stay hydrated during and after your workouts. This can help optimize your performance and aid in muscle recovery.
Commonly used exercises for triceps
Close grip bench press
The close grip bench press is a variation of the traditional bench press that targets the triceps muscles. To perform this exercise, grip the bar with your hands close together, then lower the bar towards your chest and press it back up. Keep your elbows close to your body throughout the movement.
Triceps dips are a bodyweight exercise that can be done using parallel bars, a dip station, or even a sturdy chair or bench. To perform triceps dips, place your hands on the bars or surface behind you, then lower your body down towards the ground, bending your elbows. Push back up to the starting position.
Overhead triceps extensions with dumbbells are a great exercise for targeting the long head of the triceps muscle. To perform this exercise, hold a dumbbell or other weight with both hands and raise it up overhead, it is very similar to triceps curls, however slightly differs. Slowly lower the weight behind your head, keeping your elbows close to your ears. Extend your arms to bring the weight back up to the starting position.
Cable pushdowns are another effective exercise for targeting the triceps muscles. Attach a rope or bar to a cable machine, then grip it with both hands and push the weight down towards the ground. Keep your elbows close to your body throughout the movement.
Diamond push ups are a bodyweight exercise that targets the triceps muscles as well as the chest and shoulders. To perform diamond push ups, place your hands close together on the ground, forming a diamond shape with your fingers. Lower your body down towards the ground, keeping your elbows close to your body, then push back up to the starting position.
In conclusion, triceps curls with dumbbells and related exercises like overhead extensions are a great addition to any workout routine. They offer a variety of physical and mental benefits and can help you achieve your fitness goals. By following proper form and technique, incorporating these exercises into a well-rounded routine, and fuelling your body with a balanced diet, you can optimize your performance and improve your overall health and well-being.
What muscles do triceps curls work? Triceps curls primarily work the triceps muscles located on the back of the upper arm. However, other muscles such as the shoulders and upper back may also be engaged during the exercise.
Can triceps curls be performed with other equipment besides dumbbells? Yes, triceps curls can be performed with a variety of equipment including resistance bands, cable machines, or even bodyweight exercises like triceps dips.
How many sets and reps should I do for triceps curls? The number of sets and reps you should perform will depend on your individual fitness goals. Generally, performing 3-4 sets of 8-12 reps is a good starting point for building strength and muscle tone.
How often should I perform triceps curls? The frequency at which you perform triceps curls will depend on your overall workout routine and fitness goals. For most people, performing triceps curls 1-2 times per week is sufficient.
Can triceps curls help reduce arm fat? While triceps curls can help build muscle and tone the arms, they are not specifically designed to target arm fat. To reduce overall body fat, a combination of exercise and a healthy diet is recommended.
Can triceps curls be harmful to the joints? When performed with proper technique and appropriate weight, triceps curls are generally safe for most individuals. However, if you have a history of joint pain or injury, it is important to consult with a healthcare professional before starting a new exercise routine.
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