7 Amazing Back Arm Exercises for Stronger and Toned Triceps

The back arm, the triceps, is the muscle behind and across from the biceps. You must perform the proper back arm exercises to strengthen your triceps muscles. The triceps are small but mighty muscles that are key to overall fitness. A solid tricep muscle stabilizes your arms and shoulders.

A solid tricep muscle is essential when carrying out daily tasks involving pulling or lifting. If you want to strengthen your upper body, then you have to add back arm exercises to your daily workout routines. Next, stabilize your upper body and engage other connected muscles.

The long head, medial head, and lateral head are the three components that make up the tricep. Your triceps muscle will increase if you strike in these three areas. It could be somewhat tricky for you to train them. However, incorporating the best back arm exercises will help you quickly achieve your back-arm muscle goal.

7 Amazing Back Arm Exercises

Here, we explore the seven best triceps workouts to help you train your back arm muscles and get excellent results. There are many back arm exercises, but we will guide you on the top exercises you should include in your workout routines for quick results. Look at the fantastic triceps workouts that will pump your muscles, which are as follows:

1. Barbell skull crusher
2. Underhand kickback
3. Triceps dip
4. Close-grip bench press
5. Tate press
6. Overhead cable triceps extension
7. Diamond push-up

1. Barbell skull crusher

As you have to lay down with the weights overhead, your core will be used, making the barbell skull crusher motion more stabilizing than a tricep dip or kickback. With a barbell, you can accomplish it. It is one of the best back arm exercises; you must include it in your routines.

How to do it:

• Lying on your back, maintain your feet flat on the ground and your knees bent.
• Hold a barbell with your hands as you raise your arms straight up toward the ceiling.
• Bring the barbell up to your forehead by bending your elbows slowly.
• After pausing, carefully push the barbell back to the beginning position.

2. Underhand kickback

The most well-known triceps exercise may be the underhand kickback. An underhand grip improves triceps isolation by preventing the need to swing and utilize momentum. This version must be done using dumbbells. It is one of the top back arm exercises suitable for your muscles.

How to do it:

• Hold a dumbbell in each hand while you stand. Lower your upper body until it’s nearly parallel to the floor by bending at the hips. 
• Keep your elbows slightly bent and turn your palms outward. 
• As you stretch your elbows until your arms parallel your body, keep your upper arms pressed against your sides. 
• Reverse the motion to return to the initial position.

3. Triceps dip

The finest workout for the back arms is the tricep dip. This variation needs to be a part of your routine. Dips train the chest, shoulders, and back in addition to the triceps. They are so easy, yet so complicated. It is one of the wonderful back arm exercises.

How to do it:

• Stretch your legs in front of you, using dip bars or placing your palms on a bench or chair.
• Your upper arms should parallel the floor when you lower your upper body, but not any lower. 
• To rise, extend your elbows. 

4. Close-grip bench press

The triceps, particularly the lateral and medial heads, are emphasized more in the close-grip bench press than in the standard variation. If you want to see excellent results from your workouts, incorporate this exercise into them. The close grip movement is one of the best back arm exercises for your tricep muscles.

How to do it:

• Place your index fingers on the inside edge of the knurling or the rough part of the bar while you lie down on a level bench. Make sure there is room between your lower back and the bench by arching your back.
• With your elbows tucked in at a 45-degree angle to your sides, remove the bar from the rack and drop it to your sternum.
• Press the bar back up after firmly planting your feet on the ground when it comes into contact with your body.
• To exhaust your triceps, utilize half the weight and do as many repetitions as possible on your final set. 

5. Tate press

For targeting the lateral head of the triceps, one of the best exercises is the tate press. Also, a workout gains diversity from the movement’s unconventional viewpoint. It is a highly efficient triceps workout that may be done with dumbbells. It is one of the best back arm exercises, and you must add it to your routines.

How to do it:

• Arms extended over your chest, palms facing your feet, lie back on a flat bench, holding dumbbells in each hand. 
• Make an L-shape with the weights by bending and pointing your elbows outward to bring them nearly to your chest. 
• To get back to the beginning posture, extend your elbows.

6. Overhead cable triceps extension

An excellent exercise for the triceps muscle is the overhead cable triceps extension. This action of stretching draws in muscle fibers and improves blood flow. To obtain the best pump and activate your triceps long head, really stretch behind your head. It produces incredible effects on your tricep muscles. Also, it is at the top of the list of the best back arm exercises.

How to do it:

• After adjusting the cable attachment to a low or high position, turn away from the station and grasp the rope behind your head. 
• If you’re low, explosively extend your elbows overhead; if you’re high, extend them out in front of your eyes. 
• Lower the weight in three seconds, and hold the position for two seconds at the bottom. For 15 seconds, have the final repetition of each set with your elbows bent and stretched.

7. Diamond push-up

The diamond push-up is an excellent triceps exercise. One of the best back arm exercises for the triceps is an essential bodyweight move that works the lateral head. Add this variation to your workout routine if you want a quick triceps result.

How to do it:

• Place yourself in a high plank position with your hands shoulder-width apart, your shoulders squared over your wrists, your legs out in front of you, and your glutes and core activated.
• Form a triangle with your thumbs and forefingers by walking your hands together.
• Bend your elbows to bring your chest closer to the ground. Raise your body back up and extend your arms. 

Best Tips for Back Arm Exercises

There are some tips for you to get stronger triceps, so follow these points to achieve your goals. Follow these tips for better performance and understand these tips.

• Work out your triceps three times a week: Make full-body strength training a priority and incorporate these exercises into your routine three days a week. You will gain more tricep muscle with this program.
• The target is three sets of 10 to 15 repetitions: To maximize your workout, use the appropriate weights. You know you’re utilizing the proper resistance when the final two repetitions appear nearly impossible. You will get a pump if you follow these repetitions and set routines.
• Focus on the appropriate form: As little as two upper-body-focused strength training sessions per week can be sufficient to develop the triceps adequately. An often-made error when performing triceps exercises is adopting a rounded posture. Thus, you must use proper form when doing it.

People Also Ask

Can back arm exercises reduce arm fat?

As focused workouts improve the general appearance of the arms, it’s crucial to remember that spot reduction, that is, removing fat from a specific area, is challenging to achieve. Exercises for the back muscles help reduce body fat overall when paired with a thorough fitness program that includes cardio and a healthy diet.

Are there any precautions to take during back-arm workouts?

Maintain good form first to avoid injuries. Use a weight that will allow you to continue exercising in proper form, and make sure your actions are regulated. Before beginning your workout, give yourself enough time to warm up. If your pain persists, see a medical practitioner.

Can I do triceps exercises at home without equipment?

Triceps exercises can be done at home with little to no equipment. Pushups, dips, and tricep dips are great examples of bodyweight exercises. You may also use everyday household items like resistance bands or water bottles to increase the resistance and intensity of your at-home workouts.

What role does flexibility play in practical back arm exercises?

To perform at your best and avoid injuries, you must be flexible. Include dynamic stretches in your warm-up exercises to increase your range of motion. Pilates or yoga classes can enhance back-arm workouts by improving joint mobility and flexibility.

Conclusion

Back arm exercises should be performed consistently, with the recommendation that people incorporate these workouts into their regimens no less than three times a week. Focusing on the mind-muscle connection, focused repetitions, and good form are necessary to produce the best possible outcomes.

Adding these back arm exercises to your program, no matter your fitness level, can provide remarkable benefits that improve the appearance and functionality of your upper body. Remember that dedication and determination are the keys to developing the toned, muscular triceps you want.