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Have you been training your upper body, but want to take your strength and physique to the next level? Then it’s time to try these back and triceps workouts.
Our back and triceps make up a large portion of our upper body. This is why targeting them is essential for developing a well-balanced physique and strength.
In this article, we will discuss back and triceps workouts. We explore techniques, anatomy, expert tips, and programming recommendations.
8 Tricep And Back Workouts
These are the 8 best back and tricep workouts for developing strength and muscle mass in 2025:
8 Back And Tricep Workout Exercises
These are the eight best back and tricep workouts. Below we list a step-by-step technique guide, load recommendations, and training tips to help you develop strength and muscle mass.
Lat Pulldown
The lat pulldown is an upper-body compound exercise that is good for increasing muscle mass. The primary mover is the latissimus dorsi. The posterior deltoids and trapezius work as the secondary movers.
The lat pulldown is an effective exercise for overloading the major muscle groups of the back. This allows us to shape a well-rounded physique.
How To Do
- Attach the bar to the pulley and sit down on the lat pulldown seat.
- Position your knees under the knee pads. Reach overhead and grab the handle using a wide grip.
- Lean back slightly to allow space for the bar to pass your head.
- Inhale, engage your core.
- Exhale, and pull the bar down to your collarbone.
- Briefly pause, inhale, and return the bar to the starting position.
Tips
- Lean back slightly and keep your chest up for the duration of the set. This will allow the bar to pass your head during the pulldown, while the angle of the torso will improve your ability to target the back.
- Focus on pulling the bar down with your elbows. This will improve your ability to target your back muscles.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Seated Row
The cable seated row is a great upper-body compound exercise, capable of increasing muscle mass and strength. The primary movers are the latissimus dorsi and rhomboids. The secondary movers are the posterior deltoid, trapezius, biceps, and forearms. This makes it a great addition to your back and bicep workout.
How To Do
- Sit on the seated row and attach the close grip handle to the cable.
- Place your feet on the foot platform and grab the handles with a neutral grip, palms facing inward.
- Sit upright, and with your legs, push yourself back.
- Inhale, and engage your core muscles.
- Exhale, and pull the bar toward your chest until it meets your torso.
- Briefly pause, inhale, and return the bar to the starting position.
Tips
- Focus on pulling your elbows back. This will improve your ability to target your back muscles.
- Maintain an upright posture for the duration of the set. This helps your back muscle contractions.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Barbell Shrug
The barbell shrug is a simple exercise for developing the upper back and enhancing our physique. The primary movers are the upper trapezius, and the secondary movers are the biceps and forearms. This makes it a great upper-back exercise.
Our trapezius is a triangular muscle that provides shape to our upper back. Overloading the upper trapezius using a barbell shrug can promote muscle strength and transform our physique.
The use of a barbell also makes it a great addition to your back workouts at home.
How To Do
- Pick up your barbell using an overhand grip so your palms are facing your body, and rest it on your thighs, hip-width apart.
- Position your feet shoulder-width apart.
- Inhale, and engage your core muscles.
- Exhale, and shrug your shoulders up toward your ears.
- Briefly pause, inhale, and gradually lower your shoulders back to the starting position.
Tips
- Keep your chest up for the duration of the set. This will improve your ability to shrug and contract the upper trapezius.
- Focus on breathing and engaging your core with each repetition. This will create a solid base, and improve your ability to target the upper trapezius.
- Keep your elbows straight. This will ensure your traps perform the movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Barbell Lying Triceps Extension
The barbell lying tricep extension is an excellent isolation exercise for increasing arm muscle mass. The primary movers at the triceps brachii. The secondary movers are the wrist flexors and wrist extensors.
Our triceps make up two-thirds of our upper arm. Overloading the triceps will increase muscle growth, increasing the size of our arms. This will help us develop a well-balanced physique.
How To Do
- Position your flat bench in front of your barbell.
- Standing, pick up your barbell using an overhand grip.
- Carefully sit back on the bench, and rest the barbell on your thighs.
- Firmly plant your feet on the floor, shoulder-width apart.
- Lay back and push the bar up so your arms are straight over your chest.
- Inhale, and engage your core.
- Exhale, and with your elbows tucked to your side allow your elbows to bend.
- Lower the barbell down toward your forehead, and just before the barbell meets your head, briefly pause.
- From here straighten the elbow, and return the barbell to the starting position.
Tips
- Focus on your breathing and engage your core for the duration of the set. This keeps your core rigid and improves your lifting capacity.
- Keep your elbows tucked by your side. This will reduce shoulder involvement, and improve your ability to isolate the triceps.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Overhead Cable Tricep Extension
The overhead cable tricep extension is beneficial for isolating the triceps. The overhead position takes the triceps through a greater range of motion, increasing muscle strength and size.
The overhead cable tricep extension allows us to target the triceps with a continuous resistance. This will enable us to perform movement through full-range motion, increasing strength and muscle mass.
How To Do
- Set the cable to the lowest position and attach the rope handle.
- Facing the cable, reach down and grasp the rope handle.
- Turn your body away from the machine, and lift the rope so it sits behind your back, with your elbows bent.
- Firmly place your feet on the floor, shoulder-width apart, and lean forward slightly.
- Inhale, and engage your core muscles.
- Exhale, and push the rope up toward the ceiling, while keeping your elbows tuck to the side of your head.
- Once your arms are straight, briefly pause.
- Inhale, allow your elbows to bend, and gently lower the cable back to the starting position.
Tips
- Lean forward, and engage your core for the duration of the set. This will help you brace, and stabilize your body, improving your lifting capacity.
- Keep your elbows tucked to the side of your head. This improves your ability to isolate the triceps.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Tricep Pushdown
The cable tricep pushdown is an isolation exercise that is used to build and shape stronger-looking triceps. The cable offers a continuous resistance, which is excellent for muscle growth and endurance.
The primary movers are the triceps brachii, and the secondary muscles are the wrist flexors, wrist extensors, and posterior deltoid.
How To Do
- Adjust the cable to the highest point and attach your rope handle.
- Grab the rope, and pull your elbows down to your sides. Your hands should be resting at shoulder height with your elbows bent.
- Position your feet shoulder-width apart, and lean forward slightly.
- Inhale, and engage your core.
- Exhale, and push the rope toward the floor until your arms are straight.
- Pause briefly, inhale, and allow your elbows to bend, returning the rope to shoulder height.
Tips
- Lean forward slightly and engage your core. This will help you create a solid base, and improve your ability to isolate the triceps.
- Keep your elbows tucked by your side. This will improve tricep isolation.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Barbell Close-Grip Bench Press
Utilize the barbell close-grip bench press to develop upper muscle mass. The close grip reduces shoulder involvement, placing greater focus on the triceps.
The primary movers are the triceps brachii. The secondary movers are the pectoralis major, anterior deltoid, and forearms.
Being a compound movement allows us to increase resistance, increasing the overload and intensity of the triceps. This creates a great stimulus, promoting greater muscle growth.
How To Do
- Set up your barbell with weight plates, securing them with clamp collars.
- Sit on the end of the bench and lie back so the bar is directly over your eye line.
- Firmly plant your feet on the floor, shoulder-width apart.
- Grab the barbell shoulder-width apart.
- Inhale, and engage your core.
- Exhale, push the barbell up off the rack, and bring it directly over your shoulder.
- Allow your elbows to bend and lower the barbell down to your chest.
- From here, exhale, and push the barbell up to the starting position.
Tips
- Keep your feet planted on the floor for the duration of the set. This creates a stable base to lift from.
- Tucked elbows to your sides for the duration of the set. This allows for greater tricep isolation.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Triceps Dip
Triceps dips are powerful for increasing upper body strength. The primary movers are the triceps. The secondary muscles are the pectoralis major, deltoids, wrist extensors, and wrist flexors.
Being a compound movement, the triceps dips can be performed with significant resistance. While body weight may be sufficient for many, weight belts can be used to progressively overload the upper body muscles.
How To Do
- Standing in front of the dip bars, step onto the steps and grab the dip bars.
- Inhale, and engage your core muscles.
- Exhale, remove your feet from the steps and transfer the weight into your arms.
- Lean forward slightly.
- Inhale, and allow your elbows to bend, lowering yourself toward the floor.
- Lower until your upper arm is parallel to the floor.
- From here, exhale and push yourself back up to the starting position.
Tips
- Keep your elbows tucked to your side and in line with the dip bars. This will improve the ability to isolate the triceps.
- Angle your torso forward slightly for the duration of the set. This will allow for a greater range of motion of the shoulder.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Anatomy Of The Back
Below is a list of back anatomy that are used in the exercises above.
Latissimus Dorsi
Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.
Upper Trapezius
Triangular shaped muscles located between your neck and shoulder blades.
Middle Trapezius
Muscles located in the middle of your back between your upper and lower traps.
Lower Trapezius
Small, triangular shaped muscles located below your middle traps and between your lats.
Latissimus Dorsi
Our latissimus dorsi is a broad, flat muscle that runs from the lower back to the upper arm. It originates from the fascia of the lower back and inserts into the inner side of the upper arm. Its primary function is to adduct or bring the arms toward the body.
Upper Trapezius
The upper trapezius runs across the back of the shoulders. It attaches from the base of the skull, spine, and across the back to the shoulder blade or scapula. It stabilizes and rotates the scapula.
The upper trapezius is targeted when we perform movements that involve the scapula. The shrug is a prime example, where the upper trapezius shortens, upwardly rotating the scapulas.
Middle Trapezius
The middle trapezius is under the upper trapezius. It originates from the spine of the rib cage and inserts into the back of the shoulder blade. Its primary function is to stabilize, retract, and rotate the scapula.
The middle trapezius is active in all the back exercises above. During the lat pulldown, the muscle activation rate is approximately 75% of a maximum contraction. During the seated row, the middle trapezius muscle activation rate is approximately 64% of a maximum contraction.
Lower Trapezius
Our lower trapezius is below the middle trapezius. It attaches down the spine to the 12th vertebrae of the rib cage. It inserts on the outer side of the scapula. It stabilizes and rotates the scapula.
The cable seated row and lat pulldown both target the lower trapezius. During these movements, the lower trapezius works alongside the upper and middle fibers to stabilize and rotate the scapula.
Anatomy Of The Triceps
The triceps brachii occupies the back of our upper arm and consists of three heads: the lateral head, medial head, and long head.
Triceps Lateral Heads
Muscles located on the back of your arm between your shoulder and elbow.
Triceps Medial Heads
Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.
Triceps Long Heads
Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.
Triceps Lateral Head
The triceps lateral head sits on the outer side of the upper arm. It originates from the humerus and inserts into the ulna, or forearm bone. Its main function is to extend the elbow.
The tricep exercises listed above are great for overloading the lateral head. In fact, isolation exercises show high muscle activation rates. During the cable tricep pushdown, the muscle activation rate of the triceps lateral head is approximately 75%.
This illustrates their importance during your training, combining compound and isolation exercises will allow you to increase training volume. This results in a greater stimulus, promoting greater hypertrophy.
Triceps Long Head
The triceps long head is on the inner side of the upper arm. It originates from the scapula and humerus and is inserted into the ulna. Its primary function is to extend the elbow. Its secondary function is to stabilize the shoulder.
The triceps long head’s attachment point to the scapula allows it to stabilize the scapula. This is important when we are performing the overhead cable tricep extension and barbell lying tricep extension.
Triceps Medial Head
The medial head of the triceps is in the middle of the upper arm. It attaches from the humerus and inserts into the ulna. Its main function is to extend the elbow. Like the lateral head, the medial head is active in all the triceps exercises listed above.
Benefits Of Back And Tricep Workouts
Training our back and triceps goes beyond just our appearance, they can help improve our functional strength and posture. Below we list the three benefits of back and triceps workouts.
Increase Muscles Mass
Developing lean muscle mass requires progressive overload at a moderate to high intensity. When we increase resistance, repetitions, sets, and intensity our muscles are forced to adapt to the stimulus, promoting muscle hypertrophy.
Back and tricep exercises are excellent for increasing muscle mass. The above exercises are a combination of compound movements and isolation exercises. When these types of exercises are combined they have been shown to enhance growth.
Builds Strength
Strength training requires an overload of muscle tissue at a high intensity. This can be done with large compound lifts, as they use multiple muscle groups, which allows us to increase resistance.
The lat pulldown and cable seated row are excellent examples of compound lifts. Each of these movements targets the back while engaging the shoulders, and forearms. This allows us to increase overall upper body training volume and intensity, which are vital for strength training.
Balances Physique
Developing a balanced physique requires targeting the muscles of the body to create symmetry. It entails exercise programming utilizing both compound and isolation exercises to increase load and training volume.
This ensures that we are meeting the overload and intensity demands. This enables us to promote muscle growth, while still having the capacity to isolate smaller muscle groups to develop symmetry.
The back and triceps make up a large portion of our upper body musculature. By developing the back and triceps, we can achieve a well-balanced physique.
Training Tips To Keep In Mind
- When you perform each exercise, focus on contracting your target muscle. This will improve your mind-muscle connection, enhancing your results.
- Concentrate on breathing and engage your core at the beginning of each set. This improves lifting ability.
- For your back exercises, focus on pulling back with your elbows. This will improve your ability to engage your back muscles.
- Focus on performing each movement with the correct technique, and take each movement through its full range of motion. This can improve strength, hypertrophy, and power.
Conclusion
The back and triceps are two powerful muscle groups capable of performing heavy lifts. By using a combination of compound and isolation exercise we can increase load, intensity, and volume. This will help us develop strength and muscle mass, improving our performance and transforming our physique.
Frequently Asked Questions
You can train your back and triceps together. The back focuses on pull movements, and the triceps on push movements, meaning they are opposing movements. This allows you to program opposing muscle groups without rest, improving time efficiency.
You should take one to two rest days per week when training back and triceps. Consider a 24–72 hour recovery period between each workout. This will give you enough time to rest and perform at your peak each session.
Tricep and back workouts are effective. Because they are opposing muscle groups, you can maintain intensity which is vital to increasing muscle mass.
The disadvantage of tricep and back workouts is they are opposing muscle groups. This means you miss the opportunity to pair back and biceps, and chest and triceps. These combinations use similar muscle groups, allowing for great fatigue and stimulus.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Ben Dillon, BHSc, PT Musculoskeletal Therapist & Personal Trainer
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