Tricep Exercises: Cable Pushdowns, Overhead Extensions, and More

How to do a tricep curl?

While "tricep curl" is not a standard exercise name in biomechanics, it commonly refers to various isolation exercises designed to target the triceps brachii muscle, primarily through elbow extension. Mastering these movements involves precise form to maximize muscle activation and minimize injury risk.

Understanding the Triceps Brachii

The triceps brachii, meaning "three-headed arm muscle," is the sole muscle on the posterior aspect of the upper arm. It comprises three distinct heads:

• Long Head: Originates from the infraglenoid tubercle of the scapula (shoulder blade). Due to its origin across the shoulder joint, it assists in shoulder extension and adduction, and is often more engaged in overhead triceps movements.
• Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. It is often considered the "workhorse" of the triceps, active in nearly all elbow extension movements.

All three heads converge to a common tendon that inserts onto the olecranon process of the ulna (forearm bone). The primary function of the triceps brachii is elbow extension (straightening the arm).

The Tricep Curl: A Fundamental Movement

Given the ambiguity of "tricep curl," this article will detail the cable triceps pushdown (often called "tricep pressdown" or "tricep extension"), which is arguably the most common exercise referred to by this term for its direct elbow extension action. We will also touch upon other "curl-like" triceps isolation movements.

Step-by-Step Guide: Cable Triceps Pushdown (Common "Tricep Curl" Interpretation)

This exercise effectively isolates the triceps by focusing solely on elbow extension.

• Setup:

  • Stand facing a high-pulley cable machine.
  • Attach a straight bar, V-bar, or rope attachment to the pulley.
  • Select an appropriate weight.
  • Grasp the attachment with an overhand grip, hands roughly shoulder-width apart (or neutral grip for rope).
  • Step back slightly, establish a stable stance with feet shoulder-width apart, and a slight forward lean from the hips.
  • Tuck your elbows close to your sides, ensuring your upper arms are perpendicular to the floor and remain stationary throughout the movement.
  • Your forearms should be parallel to the floor, forming approximately a 90-degree angle at the elbow.

• Execution (Concentric Phase):

  • Engage your triceps and extend your elbows, pushing the bar/rope downwards until your arms are fully extended.
  • Focus on squeezing your triceps at the bottom of the movement.
  • Maintain a stable torso and keep your elbows fixed at your sides; avoid letting them flare out or move forward/backward.

• Execution (Eccentric Phase):

  • Slowly and with control, allow the weight to pull your forearms back up to the starting position.
  • Resist the weight throughout the entire upward phase to maximize muscle time under tension.
  • Ensure your upper arms remain stationary, only your forearms should move.

• Breathing:

  • Exhale as you push the weight down (concentric phase).
  • Inhale as you return to the starting position (eccentric phase).

• Key Considerations:

  • Elbow Position: Crucial for triceps isolation. Keep them tucked and stationary.
  • Shoulder Stability: Avoid shrugging or excessive shoulder movement. The movement should originate solely from the elbow joint.
  • Full Range of Motion: Fully extend the elbows at the bottom and allow a controlled stretch at the top without losing tension.
  • Mind-Muscle Connection: Actively focus on contracting the triceps throughout the movement.

Variations and Alternatives (Other "Tricep Curl" Interpretations)

Many exercises involve elbow extension and could be colloquially referred to as "tricep curls."

• Overhead Cable Triceps Extension:

  • Mechanism: Performed with a rope or straight bar, facing away from the cable machine, extending the arms overhead.
  • Benefit: Emphasizes the long head of the triceps due to the shoulder flexion involved, placing it in a lengthened position.

• Dumbbell Overhead Triceps Extension:

  • Mechanism: Can be performed seated or standing, with one or two dumbbells, extending the weight from behind the head upwards.
  • Benefit: Similar to overhead cable, targets the long head. Dumbbells allow for unilateral training.

• Dumbbell Triceps Kickback:

  • Mechanism: Performed bent over, with the upper arm parallel to the torso, extending the forearm backward.
  • Benefit: Can provide a strong peak contraction when performed strictly, but often compromised by excessive weight and momentum.

• Close-Grip Bench Press:

  • Mechanism: A compound movement performed on a bench press, with hands closer than shoulder-width apart.
  • Benefit: Excellent for building overall triceps mass and strength, but also involves the chest and shoulders.

• Triceps Dips:

  • Mechanism: Bodyweight exercise performed on parallel bars or a bench, lowering the body by bending the elbows.
  • Benefit: Highly effective for overall triceps development, can be progressed with added weight or regressed with assistance.

Muscles Worked

• Primary Mover: Triceps Brachii (all three heads – long, lateral, medial).
• Synergists: Anconeus (a small muscle assisting elbow extension).
• Stabilizers: Depending on the variation, the deltoids, rotator cuff muscles, and core musculature may act as stabilizers.

Benefits of Triceps Training

Targeting the triceps offers numerous advantages for both aesthetics and functional strength:

• Arm Aesthetics: The triceps comprise roughly two-thirds of the upper arm mass, so well-developed triceps are crucial for a strong, balanced arm appearance.
• Strength for Pressing Movements: Strong triceps are fundamental for compound pushing exercises like the bench press, overhead press, and push-ups, contributing significantly to lockout strength.
• Elbow Joint Stability: Strengthening the muscles around the elbow joint can improve its stability and resilience.
• Functional Strength: Strong triceps assist in daily activities that involve pushing, extending, or stabilizing the arm, such as pushing open a door or lifting objects overhead.

Common Mistakes to Avoid

To maximize effectiveness and minimize injury, be aware of these common errors:

• Using Too Much Weight: This leads to poor form, relying on momentum and other muscle groups (shoulders, back) rather than isolating the triceps.
• Flaring Elbows Excessively: Allowing elbows to move outwards significantly reduces triceps isolation and can place undue stress on the elbow joint.
• Losing Shoulder Stability: Shrugging the shoulders or allowing them to round forward indicates a lack of control and can lead to shoulder impingement.
• Incomplete Range of Motion: Not fully extending the elbows at the bottom or not allowing a controlled stretch at the top limits muscle activation and growth potential.
• Lack of Mind-Muscle Connection: Simply moving the weight without actively focusing on contracting the triceps diminishes the exercise's effectiveness.

Programming Your Triceps Training

Integrate triceps exercises strategically into your workout routine:

• Rep Ranges:
  • Strength: 4-8 repetitions with heavier weight.
  • Hypertrophy (Muscle Growth): 8-15 repetitions with moderate weight.
  • Endurance: 15+ repetitions with lighter weight.
• Sets and Frequency: Typically 2-4 sets per exercise, 2-3 times per week, depending on your overall training volume and recovery capacity.
• Integration: Can be trained on a "push day" (chest, shoulders, triceps), an "arm day," or as part of a full-body routine.

Safety and Considerations

• Warm-up: Always perform a general warm-up (e.g., light cardio) followed by specific warm-up sets with light weight before heavy lifting.
• Listen to Your Body: If you experience sharp pain, stop the exercise immediately. Distinguish between muscle fatigue and joint pain.
• Progressive Overload: To continue making progress, gradually increase the weight, repetitions, sets, or decrease rest time over time.
• Consult a Professional: If you are new to exercise, have pre-existing conditions, or are unsure about proper form, seek guidance from a certified personal trainer or exercise physiologist.