back and tricep workout

Back and Tricep Workout for a Stronger Body

The back and tricep workout builds strength in both your upper body and lower body, and the four exercises included in this workout help you build muscle while toning your entire body and strengthening your core at the same time.

No matter your fitness level, you’ll want to include these exercises in your weekly routine to keep your whole body strong and fit.
Make sure to always start off with a warm-up of 5 minutes on the treadmill or bike before moving into these exercises so that you don’t pull or strain any muscles during your workout.

A stronger back and triceps will give you powerful, toned arms that will turn heads at the beach or in the office. If you want to know how to make your arms look strong and toned, this back and tricep workout will help.

You’ll want to take note of this workout if you have any problems with your shoulders, as it will provide relief while still giving you killer arms. The best part about this workout is that it doesn’t require any equipment, so you can do it wherever you feel like to workout your upper body.

Back and Tricep Workout Overview

Back and tricep exercises are essential for building a strong, balanced body. These exercises work together to improve posture, reduce back pain, and increase upper-body strength. Plus, they can help you achieve the coveted V-shaped torso.

When performing back and tricep exercises, it’s important to use proper form to avoid injury and get the most out of your workout. Here’s a step-by-step guide to performing a back and tricep workout that will leave you feeling strong and looking great.

Related: 18 Best Bicep and Tricep Workouts for Bigger, Stronger Arms

We’ll start with pull-ups to get the back muscles warmed up, then move on to rows and pull-downs. For the triceps, we’ll do some overhead extensions before finishing with some kickbacks. By the end of this workout, you’ll have a strong upper body that’s ready to take on anything.

Most Effective Back and Tricep Workouts

Lower back and T-bar row

Lower back and T-bar row
                                           Credit: Inmotion Life

For this back and tricep workout, we’ll be using the lower back and T-bar row machine. This exercise is great for targeting the lower back muscles, as well as the triceps.

  • Start by standing with your feet on the ground.
  • Next, place your hands on the handles, and pull them towards you, keeping your back straight.
  • Remember to exhale as you pull the handles towards you, and inhale as you release them.
  • Do seven (7) reps of this exercise, and then move on to the next one.

Back Extensions

  • Start by lying on your stomach with your legs straight.
  • Place your hands behind your head, keeping your elbows in.
  • Use your back muscles to lift your torso and upper legs off the floor, extending as far as you can.
  • Hold for two seconds, then slowly lower back to the starting position.
  • Repeat 10 times.


back and tricep workout
                                                      Credit: Getty Images
  • Start in a high plank position with your hands directly under your shoulders.
  • Lower your body down to the ground, keeping your core engaged the entire time.
  • Once your chest touches the ground, press back up to the starting position.
  • Make sure to keep your body in a straight line throughout the movement.
  • If you need to, modify the move by dropping down to your knees.
  • Doing push-ups on your toes is another great option.
  • To make it easier, do push-ups against a wall or railing so that you can use your upper arms as support.
  • Repeat 10 times on each side.

Related: The 10 Most Effective Back Workouts With Dumbbells

Straight Arm Pulldown

Straight Arm Pulldown
                                      Credit: Getty Images

The straight arm pulldown is one of the best exercises for targeting the back and tricep muscles.
Stand with your feet shoulder-width apart and grip the bar with an overhand grip, hands shoulder-width apart.
From here, engage your back muscles to pull the bar down to your thighs, maintaining a straight body throughout the movement.

Related: 10 Dumbbell Arm Workouts So Effective You’ll Skip the Gym

Once the bar reaches your thighs, slowly return to the starting position. Make sure to keep your elbows close to your sides throughout the exercise and avoid swinging the weight.

Bent-over Row

back and tricep workout
                                                                                                            Credit: Unknown
  • Standing up, bend over at your waist and grasp a barbell or weight plate that is just outside of your feet.
  • Bend forward at the hips until your chest is parallel to the ground.
  • Pull back so that your elbows extend past your body, squeezing them together as you pull back so that they don’t flop open during the movement.
  • Keep the bar close to you throughout this movement so that it feels like there is less work needed from your biceps in order to move it from start to finish of this exercise.

Reverse Curl

Place hands shoulder-width apart on an incline bench or Smith machine bar. Lift one weight towards shoulder height and lower it back down slowly (3 sets of 10).

Cable Curl

The cable curl is one of the best exercises you can do to target your biceps. This exercise works your biceps by contracting them as you curl the weight up.

  • Start by standing with your feet shoulder-width apart and your knees slightly bent.
  • Grab the cable with an underhand grip, making sure that your palms are facing up.
  • Curl the weight up until your biceps are fully contracted, and then slowly lower it back down to the starting position.
  • Do three sets of 10-12 reps.

Reverse Grip Lat Pulldown

The close grip bench press is one of the best exercises you can do to target your back and tricep muscles. This exercise works both of these muscle groups simultaneously, making it an efficient way to get strong. Plus, it’s a great exercise for building upper body strength.

Related: The 20 Best Bicep Workouts for Greater Growth

Here’s how to do it:

  • Sit down at a lat pulldown machine, and grip the bar with your palms facing toward you.
  • Choose a weight that you can lift for 12 to 15 repetitions.
  • Start with your arms fully extended, then pull the bar down to your chest, leading with your elbows.
  • Pause for one second at the bottom of the movement, then slowly return to the starting position.

Close Grip Bench Press

The close grip bench press is an excellent exercise for targeting the triceps.

  • Sit on a bench with your feet flat on the ground and your back pressed firmly against the bench.
  • Grasp the barbell with your hands shoulder-width apart.
  • Slowly lower the barbell to your chest, then press it back up to the starting position.
  • Be sure to keep your elbows close to your sides throughout the movement.

Reverse fly

To do reverse fly:

  • Hold two light dumbbells at arm’s length in front of your hips and stand tall with feet shoulder-width apart, palms facing each other.
  • Keeping elbows bent at 90 degrees, pull the weights down until they are level with the sides of your waist (lower torso), then return to the start position while maintaining good posture throughout the movement.
  • Repeat 10 times on each side.

Close Grip Seated Row

  • Start by sitting with your back straight and your feet planted firmly on the ground.
  • Grab the handle of the weight with an overhand grip, keeping your hands shoulder-width apart.
  • From here, begin to row the weight up towards your chest, keeping your elbows close to your body.
  • Once the weight reaches your chest, pause for a moment before lowering it back down to the starting position.
  • Remember to keep your core engaged throughout the entire movement to protect your lower back.

Targeting your Back

1. Start by targeting your back with some basic exercises.
2. Pull-ups are a great way to work your back muscles.
3. If you can’t do a pull-up, try using an assisted pull-up machine.
4. Another great exercise for your back is the lat pulldown.
5. Seated rows are also a good option for working your back muscles.
6. Be sure to focus on form and breath control when doing these exercises.
7. Remember to warm up before starting this workout, and cool down afterward with some stretches.

Targeting your triceps

1. Start by standing with your feet shoulder-width apart and a slight bend in your knees.
2. Next, raise your arms straight out in front of you, keeping them parallel to the ground.
3. From here, begin to lower your arms behind you while maintaining that slight bend in your knees.
4. Once your arms are parallel to the ground, pause for a moment before slowly returning to the starting position.
5. Repeat this process for 12-15 repetitions before moving on to the next exercise.
6. Now it’s time to focus on your back muscles! For this exercise, you’ll need a set of dumbbells.

Benefits of Back/Tricep exercises

1. Back and tricep exercises help build strong defined muscles.
2. These exercises can help improve your posture by strengthening the muscles that support your spine.
3. Back and tricep exercises can also help alleviate back pain by strengthening the muscles that support your spine and improving your posture.

Related: Get a Strong Back and Bicep Workout in Only 30 Minutes

4. Additionally, these exercises can help improve your grip strength, which can be beneficial for activities such as rock climbing or weightlifting.
5. Furthermore, back and tricep exercises can help increase your range of motion and flexibility in your shoulders and upper back.
6. Finally, these exercises can boost your overall strength and power, which can help you in sports or other physical activities.

Best ways to build upper body strength

Building upper body strength doesn’t have to be all about lifting heavy weights. You can also use your own bodyweight to build strength. Here are some of the best exercises to help you build strong back and tricep muscles:

1. Pull-ups: This is a great exercise for targeting your back muscles. If you can’t do a full pull-up, start with assisted pull-ups or do negative reps (lowering yourself slowly from the top position).

2. Push-ups: Push-ups are a great all-around exercise for your upper body. They target your chest, shoulders, and triceps. If you can’t do a full push-up, start on your knees or against a wall.

The Bottom Line

The back and tricep workout is essential for any fitness enthusiast who wants to achieve a strong, muscular body. This workout targets the large muscles in the back and arms, which are responsible for much of the body’s strength. Additionally, this workout will help to improve your posture and reduce back pain. By following this routine consistently, you will see significant results in both your appearance and your overall strength.

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