The triceps curl is a weight lifting exercise that targets the triceps muscle group. It can be done with dumbbells, a machine, or a bar, and can be performed in a standing or seated position. Compound and isolation routines are recommended for optimal muscle growth.
The triceps curl is a weight lifting exercise designed to support the growth and tone of the triceps muscle group. This exercise can be completed by lifting a dumbbell directly overhead with the arm slowly lowered behind the head, bending the arm at the elbow. After lowering the weight behind your back, near the neck area, it is raised overhead, arm fully extended to the starting position.
The triceps are the muscles located on the back of the arm opposite the biceps muscle group. These muscles are designed to support the arm when pushing objects, with the primary responsibility for extending the arm. These triceps consist of three primary groups known as the triceps brachii, which are called the lateral, medial, and long head of the triceps.
A weightlifter can perform the triceps curl in a standing or seated position. Many weightlifters prefer alternating exercises to target compound and isolation movements of the triceps. Performing complex routines around multiple angels on the triceps creates a shocking effect on the muscle group, which will result in better muscle growth and gains for the duration of the exercise routines.
Another method of performing the triceps curl is the triceps kickback, where the weight is lifted behind the back area in a kicking motion with the elbow and forearm. This exercise is excellent for providing an isolated focus on the triceps because it requires the participant to push the weight up behind their back as their arm is straightened. Typically, the triceps kickback does not require significant weight because it focuses entirely on the triceps muscle group.
The triceps curl can also be completed with a triceps curl machine or a triceps curl bar. Both variations are designed to isolate the focus on the primary muscle area. With the triceps curl machine, a weightlifter sits on a machine with their arms holding a pivoting handlebar assembly that can be pushed down to force arm extension. These tools provide the lifter with multiple methods to target the primary muscle group.
All weight lifting exercises should be done with compound and isolation routines. Compound exercises are designed to target muscles with compound use of multiple joints to complete an exercise, while isolation exercises generally use a single joint for movement. Creating an exercise program that allows for both compound and isolation approaches will ensure greater growth potential, as it allows muscles to work longer before additional joint fatigue becomes prevalent.
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