What To Include in a Back and Tricep Workout

What To Include in a Back and Tricep Workout

Posted by ZOZOFIT TEAM on

If you want an effective back and tricep workout, you're in the right place. We look at what you need to know to craft a workout plan that fits your needs.

Establishing workouts to target specific areas makes it easier to sculpt your body and build strength. With these tips, you can create a back and tricep workout that helps you hit your goals both physically and aesthetically.

Having a strong back and triceps is beneficial for upper body strength and function. The back and triceps are large muscle groups that work together during many pushing and pulling exercises. Focusing on these muscle groups can help you build a broader, more balanced physique. There are a few things you should know as you plan an effective back and tricep workout.

The Importance of a Back and Tricep Workout

Crafting the right workout regimen starts with understanding the value of the routine. For example, developing a strong and defined back helps enhance your physique. A well-developed back improves your posture and contributes to your physical aesthetics.

In addition, your back and triceps both play key roles in your body’s functional strength and your ability to do daily activities. A strong back not only supports good posture and general movement, but toned triceps are essential for pushing movements as well. 

Strengthening your back muscles can also help you prevent injuries and improve your spinal health. Many of those muscles serve as stabilizers, keeping your core strong and reliable. Well-toned triceps also stabilize your shoulder joints for more controlled movement.

Balanced muscle development is essential for overall fitness. Neglecting the back and triceps can lead to muscle imbalances, which may result in injuries and hinder your progress in other areas.

The Value of Warming Up Before Your Workout

Before starting any strength training, you should warm up your muscles and joints to prevent injury. Start with about 15 minutes of cardiovascular exercise like jogging, jumping jacks or cycling to increase blood flow and prepare the body for the upcoming workout. Then, incorporate some dynamic stretches and bodyweight moves like arm circles, cat poses and push-ups to get the blood flowing. You can also spend a few minutes on the rowing machine or stationary bike before starting your back and tricep workout.

The Approach To Train Your Back

There are many different exercise routines that will tone your back muscles.

Lat Pulldowns

The lat pulldown targets a variety of muscles in your back, including the larger muscles. To complete this exercise, sit down with your feet flat and your back straight. Pull the bar down to your chest. Use a wide overhand grip or move your hands closer together to work different muscle groups.

Seated Cable Rows

Seated cable rows are a beneficial addition to your workout as well because they help you build strength without straining your lower back. Keep your back straight and your head up so that you maintain good posture. Retract your shoulder blades and pull the cable handle to your midsection before returning to its starting position.

Dumbbell Rows

Stand with your feet square and flat. Bend at the hips and pull the weights up to your lower ribs. Focus on squeezing your shoulder blades each time you raise the weights.

Back Extensions

Back extensions offer a low impact way to build your lower back muscles. Lay on a workout bench and squeeze your lower back muscles to raise your upper body. Hold the position briefly before repeating the movement.

You can adjust the difficulty of these workouts by increasing the weight gradually.

The Method To Build Your Triceps

The triceps brachii muscle has three heads. They are the lateral, the medial and the long. Work all three heads for complete tricep development. There are several exercises to include in your back and tricep workout.

Overhead Extensions

Hold dumbbells or a barbell over your head with straight arms. Lower your forearms back behind your head, then straighten your arms again.


Lower your body between two parallel bars and stop when your arms bend to 90 degrees. Then, press back up.

Lying Tricep Extensions

Lie back on a bench holding a dumbbell or barbell with your arms straight over your chest. Bend your elbows back, then straighten your arms again.

Vary your hand position and grip width to hit all the tricep heads.

The Integration of Compound Moves

You can make the most of your workout by including some multi-joint exercises that train both the back and triceps together.

Close Grip Bench Press

Perform bench presses holding the bar with hands close together to focus the efforts on more triceps.


Use an underhand grip to hit the back and biceps along with the triceps when pulling yourself up.

These hybrid moves allow you to integrate multiple muscle groups and get greater strength gains.

The Final Steps for Your Back and Arms

End your workout with a killer superset working both the back and triceps simultaneously. For example, you can combine exercises such as lat pulldowns followed by lying tricep extensions. Alternatively, you can match seated cable rows with overhead extensions. These combination exercises give you a back and tricep workout that specifically targets both areas.

The Need for Proper Recovery

Be sure to take rest days between intense back and tricep sessions to allow your muscles adequate recovery time. Get plenty of sleep and eat enough protein to rebuild muscle. Proper self-care will reinforce the results you see from these focused workouts.

The Steps To Maximize Your Workout

When you want to make the most of your workout efforts to build your back and tricep muscles, there are a few things that you can do. Gradually increase the weight or resistance of each workout to continually stimulate muscle growth. Maintain proper form to prevent injuries and preserve the effectiveness of each exercise. 

Allow adequate rest time between sets and workouts to facilitate muscle recovery. Overtraining can lead to fatigue and potential injuries. You can also periodically vary your exercises and rep ranges to prevent plateaus and keep the workouts stimulating.

The Basics of Your Back and Tricep Workout Efforts

Training back and tricep muscles together makes sense anatomically and can help you build an impressively strong and balanced upper body. Prioritize big back exercises first when fresh, then hit all tricep heads thoroughly. Add some compound moves and finish with a killer superset for a highly effective back and tricep workout. 

After your workouts, you can track your progress with the ZOZOFIT app. Get access to full 3D body scans in two minutes or less, and analyze changes to your body's shape using our ColorMetric feature, side-by-side scan comparison functionality, and even calculate your body fat percentage over time. You can try out either our one month or three month subscription plan and you'll even receive a 7-day free trial to get you started today! 

Stay in the know

Keep up to date with the latest in ZOZOFIT