The back and tricep are one of the most important muscle groups in your body. The back consists of your upper back muscles, also known as your trapezius, rhomboids, and spinalis. The triceps are the two large muscles on the side of your upper arm. You use them to bend or straighten your arms, lift things or just make circles with your hand. They also help you do push-ups and other exercises that involve bending over at the waist (like crunches).
Whether you’re on your road to the beach body or just need some motivation to get your old body moving, this article is written specifically for you. Here we’ll look at what are the best exercises for back and tricep development, as well as provide different variations of each exercise to help you reach your goals.
Back and Tricep Workout Routine
Here’s a sample Back and Tricep routine to help you get started.
| Exercise | Sets | Repetition |
|---|---|---|
| Deadlift | 3 Sets | 8-10 Reps |
| Bent-over Row | 3 Sets | 8-10 Reps |
| Lat Pull Down | 4 Sets | 10-12 Reps |
| Tricep Dips | 3 Sets | 10-12 Reps |
| Close Grip Bench Press | 3 Sets | 8-10 Reps |
| Rope Pushdowns | 4 Sets | 10-12 Reps |
This back and triceps workout routine includes six exercises that are perfect for beginners and anyone looking to strengthen their upper body. You’ll perform all the exercise for the back and then move to the triceps, this allows you to work the muscles of the back, which are involved in pushing motions, before moving to the triceps, which are involved in pulling motions.
Before you start your workout, it’s important to warm up your muscles. A good warm-up will help you prepare for the workout and reduce your risk of injury.
Start your warm-up with 5 minutes of cardio. This can be on a treadmill or riding a stationary bike. Once you’re done, move on to stretching. For the back, you’ll want to focus on stretching your chest, shoulders and neck. This will help loosen up your upper back muscles and get them ready for your workout. To stretch your tricep, focus on the back of your upper arm.
Back Exercises
Deadlift
The deadlift is an efficient and effective exercise to work your back muscles. This exercise helps in strengthening the lower back, gluteals, hamstrings, and shoulders. The deadlift movement mainly targets the erector spinae, quadratus lumborum, and spinal erectors of the spine. It’s a great compound exercise that makes use of multi-joint motion, causing your body to develop strength and suppleness.
Here is how you do deadlifts:
- Start by standing with your feet hip-width apart and your knees slightly bent.
- Bend forward at your hips and grip the bar with your hands shoulder-width apart.
- Keeping your back straight, lower your hips until your thighs are parallel to the floor.
- Breathe in and lift the bar by extending your hips and knees until your thighs and torso are in line with each other.
- Reverse the motion by flexing your hips and knees and lowering the bar back to the floor.
So next time you decide to lift a barbell, be sure to include a deadlift in your workout. You will realize a remarkable improvement in your back muscles with regular practice. When it comes to building back muscles, different exercises can do the job. However, the deadlift is an exercise that can strengthen your entire lower body and greatly helps in strengthening the spine and the torso. It is a very safe and effective exercise for your back muscles.
Bent-Over Row
Bent-over rows are a great tool for increasing your grip strength, and with that comes increases in your overall upper body strength. Unfortunately, many people find this movement to be quite difficult. There are two main reasons: one is they don’t know how to properly do the exercise and the other is they are new to using their back muscles (like any muscle group).
To do this exercise with proper form:
- Start with your feet shoulder-width apart, and your knees slightly bent.
- Lean forward at the hips, keeping your back straight.
- Reach down and grasp the barbell with an overhand grip, your hands should be about shoulder-width apart.
- Slowly lift the barbell to your mid-chest, pause for a moment, and then lower it back down to the starting position.
Remember, the key is to stay focused on activating the muscles of your back. You can practice this movement with a lightweight at first until you are comfortable with the technique and then increase the weight as you become stronger.
Pull-Up
Pull-ups are the go-to weight training exercise for your back and biceps, but there’s something about them that people don’t always get right. Whether you’re a beginner looking to perfect your technique or an advanced trainer trying to improve on your form and execution, this guide is designed to get you started if you’ve never done a pull-up before.
Here is how you do pull-ups:
- Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
- Keeping your core engaged, use your back and biceps to pull your body up until your chin is over the bar.
- Slowly lower yourself back to the starting position.
- Repeat for 10-12 reps.
The best way to do pull-ups is to start them out slowly and focus on the process. Your muscles and tendons need to be able to handle the stresses of a proper pull-up, so as a beginner your body isn’t quite ready for that yet. It’s hard, but it’ll pay off in the long run. Pay attention to your technique so you can maintain good form and keep yourself from hurting yourself. But most of all, listen to your body and don’t force it into anything it’s not ready for.
Lat Pulldown
Lat pulldown exercises are one of the best back-building exercises. You can get an intense workout in a short amount of time and it’s great for reducing fat. If you’re looking for a back exercise that works your entire body and does not require complex equipment or space, this exercise is for you.
To do this exercise:
- Start by sitting on a lat pulldown machine with your feet flat on the ground.
- Grab the bar with an overhand grip, making sure your hands are shoulder-width apart.
- Lean back slightly and pull the bar down to your chest, keeping your elbows close to your sides.
- Pause for a count of two, then slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
The lat pulldown is one of the best exercises for building back mass. You can target your upper, mid, and lower back all at once. The exercise works for different muscle groups effectively and reduces the risk of getting muscle fatigue by working a wide range of muscles through the course of a few repetitions. If you are considering lifting weights as part of a fitness routine, you should include this exercise in your program regularly.
Landmine Row
Landmine Row exercise is one of the most popular exercises for back that has helped many people recover from pain. Landmine Row is a compound movement that engages all core muscles, including your rectus abdominis (abdominals) and your oblique’s. This means you’ll feel the burn in your upper back, glutes and the lower portion of your legs.
Here is how you do landmine rows:
- Position a barbell in a landmine attachment and load it with weight.
- Step away from the barbell so that your feet are shoulder-width apart.
- Bend your knees and hinge at your hips to lower your torso forward until it is almost parallel to the ground.
- Brace your core and row the barbell up to your chest, keeping your elbows close to your body.
- Lower the barbell back to the starting position and repeat.
Landmine row is a worthwhile exercise for anyone looking to add variety to their back program. It can also be a great change of pace for someone working through an injury, as it allows you to do rows without putting pressure on your back. It’s important to note that you should be able to do quality rowing before attempting this exercise as the weights are significantly heavier.
Tricep Exercises
Triceps Kickbacks
Tricep kickbacks are one of the best exercises for building your triceps. The tricep is a long, triangular-shaped muscle located on the back of your upper arm. The tricep is responsible for moving your arm in a downward and backward motion.
Here is how you do Tricep Kickbacks:
1.Start by standing upright with your feet shoulder-width apart. Holding a dumbbell in each hand, bend your elbows and bring the weights to your shoulders.
2. Now, move your arms behind you and keep your elbows close to your body.
3. Pushing your heels away from you, extend your elbows and raise your arms straight forward.
4. Lower your arms to the starting position while keeping the weights close to your body.
5. Repeat these steps for the desired amount of repetitions.
Close-Grip Bench Press
The close-grip bench press exercises are one of the most complex lifts for the upper chest and triceps. The close grip bench press works different parts of your core and shoulder muscles which makes it a more effective exercise for building strength and size. By focusing on these two muscle groups, you’ll be able to increase your growth potential.
To do this exercise:
- Lie on your back on a flat bench with your feet flat on the floor and your head and shoulders off the bench.
- Grasp the barbell with your hands about shoulder-width apart.
- Press the barbell straight up, keeping your wrists straight and your elbows close to your sides.
- As the barbell moves up, arch your back and drive your heels into the floor.
- Reverse the motion and lower the barbell back to the starting position.
The close grip bench press is a great supplement to your exercise routine. They target muscles that may not get exercised as much if you were doing normal presses, and they work out a completely different part of your core. The added fitness benefits can help your overall routine become well-rounded, and it will prove to be more effective for building muscle strength.
Dips
Dips are a simple exercise that you can do to condition your triceps. You will be working all of your muscles in the front of your body, including your shoulders and arms. In addition, the movement of raising and lowering yourself down will help you burn fat around your waistline and decrease the risk for a variety of health problems.
Here is how you do this exercise:
- Grab a chair and position yourself so that your back is facing the chair. Place your palms on the seat of the chair and extend your legs out in front of you.
- Slowly lower your body down towards the chair until your elbows are at a 90-degree angle. Make sure to keep your back straight and your abs engaged throughout the entire movement.
- Once your elbows are at a 90-degree angle, press through your palms and raise your body back up to the starting position. Repeat for 10-12 reps.
Dips are a simple exercise that is very easy to perform. This exercise is great for the muscles in your arms and shoulders, as well as your chest and back. In addition, this simple movement works to strengthen the muscles around your core, helping you to feel more fit and lose fat around your waist. Dips can be done anywhere in any setting, making them a great tool for anyone interested in strengthening the muscles in their arms, shoulders, and chest.
Tricep Skull crushers
Triceps Skull crushers are one of the most effective exercises for triceps. Compound exercises like this one give you a better workout than isolation exercises for your triceps. The reason for this is that compound exercises combine the stabilizing muscles of your core, arms, and shoulders to create an effective movement pattern.
Here is how you do this exercise:
- Start by lying flat on your back on a bench with a weight in each hand.
- Bend your elbows and lower the weights to your temples.
- From here, press the weights back up to the starting position.
- Repeat for desired reps.
The tricep skull crushers can be a great variation to add to your routine if you are looking to build size and strength in your triceps. Whether you are looking for a change or just want to experiment, try this exercise out and see the results for yourself!
Rope Pushdowns
Rope pushdowns are a great exercise that can be done with any kind of resistance. A range of different muscle groups is targeted by this exercise including the chest, shoulders, back, biceps and triceps. In addition, it is an excellent warm-up exercise for all sorts of muscle groups and is commonly used as part of a workout routine by fitness enthusiasts.
To do this exercise:
- Start by lying flat on your back on a bench with a weight in each hand.
- Bend your elbows and lower the weights to your temples.
- From here, press the weights back up to the starting position.
- Repeat for desired reps.
Rope pushdowns are a great way to build muscle and tone your upper body without the use of weights. For anyone willing to do some basic exercises, rope pushdowns can help you reach your fitness goals. All you need is some rope, a sturdy post, and plenty of motivation.
Conclusion
So, whether you’re looking for a basic workout routine to help strengthen your back and triceps, or if you’re a bodybuilder, weightlifter, or martial artist, these are the exercises you should include in your training. Doing these will not only give your muscles the workout they need to become stronger, but it will also help prevent strains and sprains, which can happen when working out.