Best Back and Triceps Workout Routine Exercises

Building Stronger Back and Triceps with Targeted Exercises

Developing defined, muscular arms requires working all the major muscle groups. While many people focus on bicep training, the triceps and back are equally as important for upper body strength.

Anatomy of the Back and Triceps

The back refers to the combined latissimus dorsi, trapezius, rhomboids, rear deltoids and other muscles along the posterior of the torso. Developing these areas contributes to:

• Improved posture and spinal support
• Enhanced muscle definition and aesthetics
• Increased strength for pulls, rows and compounds

The triceps make up two-thirds of the arms mass, spanning the back of the upper arm between the elbow and shoulder. Strong triceps allow for:

• Powerful pushing and pressing capacity
• Overall arm development and shape
• Injury prevention around the elbows

Why Train Back and Triceps Together?

Combining tricep and back exercises in one workout allows for:

• Efficiency - Train opposing muscle groups to save time
• Balance - Prevent strength and size imbalances
• Increased Effort - Triceps help with heavier back moves

The Workout: Back and Triceps Session

Perform this workout 2-3 non-consecutive days per week for the best back and tricep results:

Back Warm Up: 2 Sets

Choose 1 exercise from below for 12-15 reps:

• Seated Cable Rows
• Straight Arm Pulldowns
• Band Pull Aparts

Horizontal Rows: 3 Sets

Complete 8-12 reps of either:

• Barbell Row
• Dumbbell Row
• Chest Supported Row
• Inverted Row

Vertical Pulls: 3 Sets

Perform 8-12 reps of 1 of these movements:

• Pull Ups
• Lat Pulldown
• Seated Cable Pulley Row

Isolation: 2 Sets

Pick 1 back isolation exercise for 10-15 reps such as:

• Straight Arm Pulldown
• Face Pull
• Rear Delt Fly

Triceps Warm Up: 2 Sets

Do 12-15 reps to pre-fatigue the triceps. Choose from:

• Band Pushdowns
• Cable Overhead Extensions
• Bodyweight Dips

Heavy Compound: 3 Sets

Pick 1 movement and perform 6-10 reps per set:

• Close Grip Bench Press
• Dips
• Weighted Dips

Isolation Exercise: 3 Sets

Really focus on squeezing the triceps for 10-15 reps with 1 of these:

• Rope Pushdown
• Single Arm Pushdown
• Lying Triceps Extension

Bodyweight Finisher: 1 Set

Finish off with max rep bodyweight endurance such as:

• Bodyweight Dips
• Bench Dips
• Narrow Push Ups

Back and Triceps Exercise Descriptions

Heres a description of proper form and execution for each movement:

Horizontal Rows

Rows target the mid-back muscles and rear delts. Be sure to:

• Retract and depress scapula
• Keep core braced and back straight
• Focus on driving elbows back hard
• Squeeze mid back at peak contraction

Vertical Pulls

Vertical pulls hit the lats, teres and other back muscles:

• Use false overhand grip if pulling from a bar
• Arch back slightly and puff chest
• Initiate with lats and squeeze hard
• Fully stretch at bottom without swinging

Close Grip Bench Press

This compound press isolates the triceps more. Be sure to:

• Grip hands 8-12 inches apart
• Tuck elbows about 45 degrees
• Lower slowly until elbows near armpits
• Press evenly back up

Isolation Exercises

These movements allow constant tension on the target muscles. Remember to:

• Go lighter and focus on proper form
• Supinate wrists for comfort as needed
• Squeeze the back or triceps hard at the peak

Additional Tips

Here are some extra pointers for maximizing your back and triceps training:

Progress Overload

Implement progressive overload by:

• Adding weight, reps or sets over time
• Slowing reps down
• Enhancing exercise intensity

Account for Weak Points

Target lagging areas with more sets, intensity techniques like drop sets, burns, partials, etc.

Prioritize Compound Moves

Focus more volume on intense compound lifts using multiple joints like:

• Rows
• Weighted pulls
• Close grip bench
• Dips

Conclusion

Incorporating a dedicated back and triceps workout allows you to bring up weakness and develop ultimate upper body strength. Use the exercises outlined here 2-3 non-consecutive days per week for optimal gains.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.