Triceps Curl (Training with Free Weights)


The Triceps Curl targets the triceps brachii muscles, commonly known as the triceps. These are the muscles that run on the backside of your upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. These muscles straighten your elbows and allow you to push your arms forward.

To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing Triceps Curl, or any type of exercise for that matter. Learn how to do the basic Triceps Curl in this section:


STEP 1: Stand (with legs slightly bent and feet hip-width apart) or sit on a bench. Raise your arms straight overhead while keeping them close to your ears.
STEP 2: Bend your elbows, lowering the weights behind you. Straighten your arms to raise the weights to the starting position.

As for the number of repetitions (reps) and sets you should do, this will depend on both your strength and skill level. It is important that you use weight that is heavy enough to perform the desired number of reps and sets for your skill level while using good form. Try to increase the weight you lift by 5 – 10% as you increase your Fitness level. Depending on your Fitness goals, you may maintain certain weight and reps rather than increase them to build more strength or muscle.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with your own body weight, the important thing to do is to start realistically and keep at it – at all costs.


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