A good back and tricep workout can change the way you look and feel. It builds strength. It helps with posture. And honestly, it just makes you feel stronger. Most push and pull movements in daily life use your back or triceps. So training them together just makes sense. You hit two key areas in one session. That saves time and boosts results. Whether you’re at home or in the gym, this combo works.
Top Back and Tricep Exercises to Try
Back and tricep workout routines work best with simple but powerful moves. You don’t need fancy equipment. Just focus on form and tension. Here are five great exercises you can start with:
1. Pull-Ups
Pull-ups are a classic back move. They build your lats, traps, and upper arms. Use a wide grip to target more back. Keep your core tight. Can’t do one yet? Try assisted pull-ups.
2. Dumbbell Row
This move hits the middle back. It also trains your rear delts and forearms. Keep your back flat. Pull the dumbbell toward your hip. Squeeze at the top. Lower slow.
3. Seated Cable Row
Great for overall back thickness. Sit tall. Pull the handle to your belly. Keep your elbows close. Don’t lean too far back. Control is key.
4. Tricep Pushdown
This is a top choice for isolating the triceps. Use a rope or bar. Keep elbows still. Push straight down. Don’t swing your arms.
5. Bench Dips
Dips hit all three heads of the triceps. Use a bench or box. Lower slow until arms bend to 90 degrees. Push back up strong. Add weight if it feels easy.
How to Build an Effective Back and Tricep Workout Routine
A balanced back and tricep workout should stay simple. Start with pulling movements. Finish with tricep work. Keep your form clean and reps controlled.
| Exercise | Sets | Reps | Tip |
|---|---|---|---|
| Pull-Ups | 3 | 6–10 | Go slow. Use assistance if needed. |
| Dumbbell Row | 3 | 8–12 | Flat back. Pull toward your hip. |
| Seated Cable Row | 3 | 10–12 | Keep chest up. Don’t lean back. |
| Tricep Pushdown | 3 | 12–15 | Elbows still. Full extension. |
| Bench Dips | 3 | 10–15 | Lower slow. Add weight if easy. |
Use this routine once or twice a week. Rest 60–90 seconds between sets. Stay consistent. That’s what brings results.
This back and tricep workout keeps things simple but effective. You hit major pulling and pushing muscles in one go. No need to overthink. Just focus on form, feel the burn, and stay consistent. Over time, your back gets wider. Your arms get sharper. And honestly, you’ll feel stronger than ever.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.