My favorite tricep exercise in the world! I love French curls.
They’re also incredibly effective for building massive triceps.
This video tutorial will guide you through the principles of optimized form as they relate to French curls. It may be a little different from what you’re used to but if you don’t have the triceps you want, then that should be a welcome change, right? 😉 .
Trust me, if you’re used to performing a skull-crusher-to-the-forehead type movement, try this and you’ll NEVER go back – I promise!
Firstly, let’s state that building your triceps is extremely important. There’s no point in building big biceps and having a skinny rear portion; it just doesn’t look impressive. French curls will definitely help take care of this for you.
Equipment you need:
Have the bench in the flat position. Also, you want to be grabbing the curl bar in the most comfortable position possible. For me, that’s a narrow grip like so.
You may also want to grab the bar at the second bend like below.
Remember, comfort will dictate your strength on any given set. Experiment and get it right.
Check out the video of me performing French curls (some people call them skull crushers), then read the instructions below…
- Lie flat on the bench and make sure that your head is hanging slightly off the edge of it
- Also ensure that your feet are planted on the floor, NOT up on the bench
- Start by lowering the bar down slowly and smoothly. Make sure you are in control of the weight on the negative part of the rep.
- Lower to the lowest point possible behind your head. There should be no discomfort in the joints.
- Typical Skull Crushers are lowered to the forehead. This is undesirable as it severely limits the range of motion and feels unnatural compared to this type of movement.
- Now drive the weight back up to the starting position.
- The negative part of the rep should take about 2 seconds, and the positive about 1 second.
If your lower back lifts off the bench slightly while lowering the weight, don’t be concerned. This is not wrong and is totally natural. Trying to avoid this works against your own biomechanics and may lead to injury. However, don’t actively pursue an arched back either.
Note: In my opinion, a curl bar is preferable to a straight bar because it holds the wrists at a natural angle while lowering the weight behind your head. This not only means you’ll be stronger, but you’ll also avoid injury.
I can’t encourage you to incorporate French curls into your routine enough. They really are awesome! I’m convinced you’ll notice an acceleration in tricep growth if you’ve never performed them before (or never performed them as I have demonstrated here).
This Exercise Execution Series will show you how to MAXIMIZE your results by working in harmony with your body’s biomechanics, not against them – no barbell curls with a poker-straight back at MuscleHack thank you very much 😉 .
P.S. – Sorry about the poor video quality, this was shot in the evening in a pretty dark & cold garage! The things I do for you guys, eh? 😉