Scrolling through Instagram and feeling envious of those killer back and tricep #fitspo posts? Well, hold the scroll because achieving that sculpted upper body is totally within your reach!
Your back muscles (lats, traps, rhomboids) are responsible for everything from maintaining good posture to supporting healthy shoulder function. Strong back muscles also help you with pulling movements like rowing, which come in handy for everyday activities like lifting groceries or picking up your kids. On the other hand, your triceps, located on the backside of your upper arm, are responsible for pushing movements like pushing yourself up from a chair or throwing a punch.
Now, it’s time to uncover some killer back and tricep exercises that will sculpt your upper body and ensure you can train these muscle groups together safely and effectively. We'll explore various exercises, including alternative tricep exercises and back-friendly tricep exercises, so you can create a personalised workout for your back and triceps that fits your needs and goals.
Table Of Contents
1. What Are Back Muscles And Triceps?
2. What Are The 10 Back And Tricep Exercises To Strengthen Them?
3. Can I Train Back And Triceps Together?
4. Is Back And Tricep A Good Split?
5. Is 2 Exercises For Triceps Good?
6. Expert’s Advice
7. The Final Say
8. FAQs
9. References
What Are Back Muscles And Triceps?
Back muscles and triceps can be characterised as:
1. Back Muscles
Back muscles and triceps are the groups of muscles on your body's back. Together, these muscles support your upper body's movement, posture, and strength. They include:
| Latissimus Dorsi (Lats) | To give the back its width, these large muscles on the sides of your back help with pulling movements. |
| Trapezius (Traps) | These muscles run from the neck to the mid-back and support the neck and shoulder blades. |
| Rhomboids | They help pull the shoulder blades located between your shoulder blades together. |
| Erector Spinae | These muscles run along your spine to help extend and stabilise the spine. |
2. Triceps
The triceps, short for triceps brachii, is a group of three muscles on the back of the arm. They play an essential role in extending the arm at the elbow. The three heads of the triceps muscles. This group is significant for arm function and stability. They play a role in extending the elbow, unlike the action of the biceps brachii group, which is responsible for flexing the elbow. Strengthening the triceps increases arm strength and supports overall body stability and balance.
| Long Head | It originates from the scapula (shoulder blade) and runs down the back of the arm. |
| Lateral Head | Situated on the outer side of the upper arm. |
| Medial Head | Positioned deeper on the inner side of the upper arm. These muscles work together to straighten the arm after it has been bent. This action is essential for daily activities, such as pushing, lifting, and throwing. |
Also Read: 10 Best Biceps And Triceps Workouts At Home To Give You That Amazing Burn In Just 10 Minutes!
What Are The 10 Back And Tricep Exercises To Strengthen Them?
The 10 back and tricep exercises to strengthen your back and triceps are:
1. Back Exercises
Exercises | Instructions | Benefits |
| Pull-Ups |
| Strengthens lats, biceps, and shoulders, enhancing upper body strength and muscle definition while improving grip strength and overall pulling capability. |
| Deadlifts |
| Targets the posterior chain, including the lower back, glutes, and hamstrings, promoting functional strength, muscle growth, and enhanced core stability for everyday activities and sports. |
| Bent Over Rows |
| This back and tricep workout with dumbbells develops upper back muscles such as the lats, rhomboids, and traps, improving posture, grip strength, and overall pulling strength for balanced upper body development. |
| Lat Pulldowns |
| It focuses on the lats and upper back, enhancing muscle definition, shoulder stability, and overall pulling strength. It is suitable for varying grip widths to target different muscle fibres. |
| Seated Cable Rows |
| Targets the middle back, improving muscle thickness and strength in the rhomboids and traps, aiding in posture correction, and enhancing overall back strength and stability. |
2. Tricep Exercises
Exercises | Instructions | Benefits |
| Triceps Dips |
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| Triceps Pushdowns |
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| Overhead Triceps Extensions |
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| Skull Crushers |
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| Close Grip Bench Press |
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Also Read: Say Goodbye to Back Pain: Learn the 8 Best Exercises for Mid-Back Today!
Can I Train Back And Triceps Together?
“Can we train back and triceps together?” Well, yes! Training back and triceps together can be effective and efficient, especially if you want to maximise your fitness goals and achieve balanced upper body strength. Both muscle groups are located nearby on the upper body and complement each other in many exercises.
While the back muscles (like the latissimus dorsi, rhomboids, and trapezius) primarily assist in pulling movements, the triceps are involved in pushing motions. Combining these muscle groups in a workout session allows you to alternate between pushing and pulling exercises, which can optimise muscle recovery time and overall workout efficiency.
Is Back And Tricep A Good Split?
Working out the biceps and triceps together in a workout split is a widely suggested and successful strategy in strength training because:
1. They Complement Each Other
Muscles in the back, such as the latissimus dorsi, rhomboids, and trapezius, are mainly used during pulling exercises like rows, pull-ups, and lat pulldowns. These workouts focus on the back and engage additional muscle groups, such as the biceps. After you finish working your back, you can do triceps exercises like tricep dips, pushdowns, or overhead extensions to give your biceps a break and focus on another muscle group instead.
2. The Division Utilises Muscle Synergy And Sequential Muscle Activation
Once you have tried out the muscles involved in pulling, such as the lats and rhomboids, which are essential for posture and stability in the upper body, you then focus on pushing exercises that target the triceps. This back-and-forth rhythm improves muscle recovery and boosts workout effectiveness through reduced breaks and increased training intensity.
3. Enhances Upper Body Functional Strength
Working out the back and triceps simultaneously enhances upper-body functional strength and muscle balance. This division also enables a range of workouts and training methods, catering to various fitness levels and objectives, from building strength to increasing muscle size.
4. Builds A Strong Core And Gives A Better Posture
Strong back muscles help with posture and core stability, while well-built triceps improve pushing power and arm strength. This division utilises the synergistic relationship between these muscle groups to improve workout effectiveness and encourage even upper body growth.
Also Read: Try 7 Targeted Middle-Back Workout Exercises At Home With Training Tips!
Is 2 Exercises For Triceps Good?
Indeed, two workouts focusing on the triceps can enhance strength and increase muscle mass, particularly when paired with a comprehensive upper-body exercise regimen. The reason is as follows:
1. Focused Muscle Stimulation
You can effectively target different sections of the triceps muscle group by concentrating on two varying triceps exercises. An illustration would be focusing on the long head with overhead triceps extensions, whereas targeting the lateral head with triceps pushdowns.
2. Progressive Overload
Various exercises enable you to constantly increase the stress on the triceps, which is crucial for improving muscle tone and strength in the long run.
3. Time Efficiency
Two exercises offer a well-rounded strategy in one session, preventing any muscle group from being overwhelmed.
4. Scientific Reasoning
The triceps have three heads requiring different exercises to activate and grow fully. Two distinct workouts ensure complete muscle activation and provide enough workload and challenge to enhance muscle growth and strength. This method also avoids excessive training by encouraging muscle harmony and functional strength in the upper arms.
Expert’s Advice
While combining back and tricep exercises in a single workout is perfectly safe and efficient, prioritise proper form over heavy weights. Target both major and minor muscle groups in each area to ensure balanced development. Don't neglect warm-up sets and stretches to prevent injuries and improve flexibility.
Health Expert
Akshata Gandevikar
The Final Say
Including a mix of exercises for the back and triceps in your workout is essential to develop a robust and even upper body. Understanding the anatomy and benefits of training specific muscle groups allows for creating workouts that enhance strength, functionality, and aesthetics.
Remember the importance of proper technique, gradually increasing intensity, and allowing enough time for rest to see optimal outcomes. These back and tricep exercises will assist you in achieving your fitness goals, whether it's improving posture, enhancing upper body strength, or attaining a well-rounded physique.
FAQs
1. What is a back and triceps workout for beginners?
A workout suitable for beginners could consist of exercises using only body weight, such as assisted pull-ups, seated rows using resistance bands, and triceps dips on a bench. Begin with 2-3 sets of 10-12 repetitions for every workout, emphasising correct technique and steady advancement.
2. What can be a back exercise to follow for people who have desk jobs?
Seated rows are perfect for individuals who have jobs that require sitting at a desk. They enhance the upper back and enhance posture, offsetting the consequences of sitting for extended periods. Complete 3 sets of 12-15 repetitions.
3. How many sets and reps should I do for back and triceps exercises?
Your fitness goals will determine the outcome. To build strength, lift heavier weights for 4-6 reps instead of doing more reps. To promote muscle growth, focus on using moderate weights and performing moderate reps (8-12). Make sure to take enough breaks between sets (1-2 minutes) to maximise muscle recovery and improve performance.
4. Which exercises are best for targeting the back muscles?
Pull-ups, bent-over rows, seated cable rows, lat pulldowns, deadlifts, and T-bar rows are all effective exercises for the back. These workouts activate muscles such as the latissimus dorsi, rhomboids, and traps, enhancing upper body strength and posture.
References
- https://zozofit.com/blogs/news/what-to-include-in-a-back-and-tricep-workout
- https://athleanx.com/articles/tricep-workouts
- https://www.self.com/gallery/best-triceps-exercises
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