Home WorkoutsBack & Triceps Workouts Top Workout Back and Triceps in 2024

Top Workout Back and Triceps in 2024

by Fit Wth Guru
workout back and triceps

You’ve come to the right place if you want to strengthen and tone your back and triceps! In this, we’ll guide you through a killer workout back and triceps that will challenge your muscles, boost your strength, and help you achieve the sculpted, toned physique you’ve always wanted.

So whether you’re an athlete with years of experience or just starting, this workout back and triceps is meant to give you results that will make you proud of your dedication. So get your workout equipment and water bottle, and let’s get going.

Here, we explore the best routine for your back and triceps workout. Also, you will be appropriately guided through the benefits of a strong back and triceps only If you consistently do these exercises, then you will get beautiful outcomes. The complete article clarifies your misunderstanding about the workout back and triceps.

Benefits of a Strong Back and Triceps

Your workout back and triceps are vital in many everyday activities, such as lifting, pulling, and pushing. Strong back muscles help to improve your posture, prevent injury, and reduce back pain.

Meanwhile, strong triceps muscles help you perform pushing movements with ease. Such as push-ups, dips, and bench presses. By incorporating a back-and-triceps workout into your fitness routine, you’ll be able to:

  • Increase your upper body’s strength and muscle mass.
  • Improve your posture and reduce back pain.
  • Enhance your athletic performance.
  • Boost your confidence and self-esteem.

Top Exercises for Killer Workout Back and Triceps

Your muscles will be worked during an aggressive workout back and triceps that we’ll lead you through.

Top Exercises for a Killer Back Workout

You will follow our instructions as we give you a strenuous back exercise.

1. Barbell Row

This compound workout works your biceps, forearms, and back muscles, particularly the lats, traps, and rhomboids.

How to do it:

Follow these instructions to complete a barbell row:

  1. Stretch your feet shoulder-width apart while maintaining a small bend in your knees. Hold the barbell using an overhand grip. Spreading your hands somewhat wider than shoulder-width apart is the ideal position.
  2. As you bend forward at the waist, maintain a straight back and a contracted core. Lay your arms out flat on the ground.
  3. Lift the barbell toward your upper abdomen, keeping your shoulders back and down and your elbows close to your body. Squeeze your shoulder blades together at the top of the exercise.

Benefits of Barbell Rows

  • Building upper back strength and size: By focusing on your upper back muscles, the barbell row can assist you in building a strong and well-defined back.
  • Straightening your posture: Your posture can be improved, and your chance of developing back discomfort can be decreased, by strengthening your upper back muscles.
workout back and triceps

Common Mistakes to Avoid

To get the most out of your barbell row, avoid these common mistakes: 

  • Rounding your back: Your risk of damage may increase as a result of the increased strain on your spine.
  • Applying too much weight: Excessive weight application can lead to problems and increase the likelihood of injury.
  • Lifting the weight with your arms: The barbell row is an exercise for the back rather than the biceps. Therefore, concentrate on using your back muscles to lift the weight instead of your arms.

2. Lat Pulldown

Are you trying to find a strong exercise that will specifically target your back muscles? The lat pulldown is the only place to look. When performed correctly, this machine exercise targets your lats dorsi, often known as the lats, which are the major muscles that run along the sides of your back. You must include this variety in your workout back and triceps routine.

How to do it:

To perform a lat pulldown, follow these steps:

  1. Use the lat pulldown machine while kneeling with your feet flat on the ground. Take the bar with a wide, overhand grip. The distance between your hands should be somewhat wider than shoulder-width.
  2. Keeping your core tight, pull the bar down toward your chest. As the motion concludes, bring your shoulder blades closer together. Continue until the desired number of times.

workout back and triceps

3. Seated Cable Row

Are you ready to step up your back exercise routine? Only look at the cable row that is seated. This workout works your lats, rhomboids, and traps, among other back muscles.

How to do it:

To perform a seated cable row, follow these steps:

  1. Sit at the cable rowing machine with your feet flat on the platform and your knees slightly bent. Grip the handle with an overhand grip while keeping your hands shoulder-width apart.
  2. Tense your abdomen and sit up straight. Raise the grip to your torso. When you finish the exercise, bring your shoulder blades together.
  3. Return the handle to its initial position by slowly releasing it. Throughout the exercise, keep your composure.

4. Back Extension

People frequently complain of back pain. especially those who take part in back-straining exercises or spend a lot of time sitting. But don’t panic; there is a back extension exercise that can help with this issue.

How do you perform back extensions correctly?

Follow these steps:

  1. Let your head drop to the floor and place your hands by your sides. keeping your feet flat on the ground.
  2. Maintaining your knees and hips firmly planted on the floor, slowly raise your upper body off the ground.
  3. Return your upper body to the ground with caution after a little while of holding.
  4. Don’t forget to move slowly and deliberately. Avoid using momentum to raise your body off the ground or rushing through the activity.

Top Exercises for a Killer Triceps Workout

We will lead you through a strenuous triceps workout, so you will pay attention to our instructions.

1. Bench Dips

Bench dips are an excellent exercise for targeting the triceps. They require nothing more than a bench or sturdy chair. It is a top variety for your routine of workout back and triceps.

How to do it:

Follow these steps:

  1. Position your hands close to your hips and take a seat on the bench or chair’s edge.
  2. Keeping your elbows close to your body, lower yourself by sliding your buttocks over the bench’s edge.
  3. To return to the initial position, push back up. Squeeze your triceps when the exercise reaches its apex.

2. Push-ups

A traditional exercise that targets your triceps, shoulders, and chest is push-ups.

How to do it:

Follow these steps:

  1. Start with your hands shoulder-width apart in a plank position.
  2. Leaning your body towards the earth is the correct position.
  3. Elbows should be kept close to the upper body. Return to the starting position by pushing up.

workout back and triceps

3. Reverse Grip Triceps Pushdown

One of the best exercises for strengthening the medial head of your triceps is the reverse-grip triceps pushdown. You must include this variety in your workout back and triceps routine.

How to do it:

Follow these steps:

  1. On a cable machine, connect a rope or bar to a high pulley.
  2. Make sure you have an underhand grasp on the rope or bar.
  3. As you press the weight down toward your thighs, keep your elbows tight to your body.

4. Triceps Rope Pushdown

Triceps rope pushdowns are another excellent exercise for targeting the triceps.

How to do it:

Follow these steps:

  1. Attach a rope to a high pulley on a cable machine.
  2. Grasp the rope with an overhand grip and stand facing the machine.
  3. Keep your elbows close to your body and push the weight down towards your thighs.
  4. Slowly release the weight and return it to the starting position.

workout back and triceps

5. Triceps press machine

The tricep press machine is a great training tool for targeting the triceps. It’s beneficial for beginners who may not be comfortable with free weights yet.

How to do it:

Follow these steps:

  1. Adjust the seat height such that the grips are at chest level.
  2. Sit on the machine and grasp the handles with an overhand grip.
  3. Push the handles away from your body, squeezing your triceps at the bottom of the movement.
  4. Slowly release the handles back to the starting position.

Tips for a Successful Workout Back and Triceps

  • Warm up before you start your workout with dynamic stretching or light cardio.
  • Use proper form and technique to avoid injury and maximize results.
  • Use progressive overload by gradually increasing the weight, reps, or sets over time.
  • Let your muscles rest in between sets.

Warm Up Before Workout Back and Triceps

Warm up is the basic starting point of workout back and triceps exercise. It helps the blood to regulate, increase temperature and prepare your body for hard exercise. It prevents the body from the risk of serious health injuries. It also includes better mental observation and flexibility in exercising. 

Warming up is the best idea. It shows that you don’t have to jump straight into the hardest kind of exercise, in fact you can just start with the minimum. That’s how you will get the chance to improve yourself in the field of fitness. You will get through the information and knowledge of heavy weights and different kinds of exercise just by staying minimal.  

There are many basic ways for warm up but the most important ones are;

  • General Warm Up
  • Static Stretching
  • Dynamic Stretching  
  • Cardio-Warm Up

Make sure you choose one of the ways to warm up before exercise. You can also go for 5 to 10 minutes jogging, cycling and swimming. This can help you to increase your blood circulation and oxygen level.

Common Mistakes to Avoid

To ensure that you get the most out of your workout back and triceps, it’s essential to avoid these common mistakes:

  • Relying Too Much on Machines: Machines can be helpful for beginners or for isolating specific muscles. They don’t engage your stabilizing muscles or challenge your body in the same way as free weights. Make sure to incorporate free weights into your workout routine to increase your overall strength and improve your balance and coordination.
  • Neglecting Proper Form: Performing exercises with improper form can lead to injuries and limit your progress. Focus on using the correct form for each exercise. Make sure to engage the correct muscles throughout the movement.
  • Skipping warm-up and cool-down: Skipping your warm-up and cool-down can increase your risk of injury and delay your recovery time. Take the time to properly warm up before your workout with dynamic stretches or light cardio. Then, cool down afterward with static stretches and foam rolling.

People Also Ask

How often should I do a workout back and triceps?

Doing a workout back and triceps 1-2 times per week is recommended. Depending on your fitness goals and recovery time, you must include this routine at least twice a week for excellent results. Pay attention to your body and make adjustments based on how you feel and the outcomes you’re getting. Speaking with a personal trainer or fitness expert can also offer tailored advice depending on your fitness level and goals.

Can I do a workout back and triceps on the same day?

Yes, you can work the back and triceps on the same day, as they are complementary muscle groups. Just make sure to allow for adequate rest and recovery time between workouts. It might be an excellent strategy if using these muscle groups together on the same day feels doable and productive without sacrificing form or recuperation time.

What if I can’t do pull-ups?

You can modify the exercise using a resistance band if you cannot do pull-ups. Start with these options and work up to more challenging ones as your strength allows. The strength required to complete pull-ups will gradually increase with time. Comprehensive back growth can also be enhanced by including a range of workouts that work your back muscles from various perspectives.


In conclusion, workout back and triceps is an excellent way to build upper-body strength. It will increase muscle mass and improve your overall fitness. By incorporating the exercises mentioned in this article, you’ll be well on your way to achieving your fitness goals.

You will also be able to develop a strong, toned upper body. Remember to focus on proper form. Use progressive overload. Give your body adequate rest and recovery time to see the best results. So go ahead and give this workout back and triceps a try. Let us know how it works for you.

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