Back and tricep workout is a smart combo. These two muscle groups don’t overlap. One works for pulling, the other for pushing. They complement each other perfectly. This means more focus and less burnout.
It also saves time. You train two major areas in one session. No need to split it up across the week. Honestly, that’s why I started doing it. Just made sense. And once I saw results? I stuck with it.
Back and tricep workout makes training more efficient. These two muscles don’t compete. One pulls. One pushes. So they recover while the other works.
Here’s why this combo works so well:
🔹 Less fatigue — You’re not overworking one area.
🔹 Better performance — Fresh muscles give you more power.
🔹 Faster sessions — You save time by hitting both in one go.
🔹 Balanced upper body — You build width and thickness together.
Honestly, I used to split them up. Back day here. Arms later. But combining them? Game changer. I get in, get it done, and still feel the burn where it matters.
This back and tricep workout keeps things simple. Start with back to fire up your pulling muscles. Then hit triceps to finish strong.
Back Workout
Lat Pulldown
• Sit down and grab the bar wide. Pull it toward your upper chest.
• Keep your elbows in. Control the way up—no swinging.
Barbell Row
• Hinge forward with a flat back. Pull the bar toward your ribs.
• Squeeze your shoulder blades. Don’t jerk the weight.
Back Extensions
• Lower your torso with control. Keep your spine in line.
• Drive back up using your glutes and lower back.
Tricep Workout
Rope Pushdown
• Keep elbows tight and push the rope straight down.
• At the bottom, spread the rope. Slow on the way up.
Overhead Dumbbell Extension
• Hold one dumbbell overhead. Extend your arms fully.
• Lower slowly and feel the stretch in your triceps.
Bench Dips
• Slide your hips off the flat bench, legs extended. Lower yourself down.
• Push back up until your arms are straight.
I go for 3 sets of each. Reps stay between 10–15. Sometimes I superset one back move with one tricep move. Keeps the pace fast. Keeps the pump going.
Want better results? Focus on these habits. Small changes lead to big gains. Here are some tips:
| Tip | Advice |
|---|---|
| Focus on Form | Always prioritize good form over lifting heavier weights. |
| Warm Up Properly | Always start with light cardio and dynamic stretches to prepare your muscles. |
| Rest Between Sets | Rest 60-90 seconds for strength exercises, and 30-45 seconds for pump-focused moves. |
| Track Your Progress | Keep a record of your sets, reps, and weights. Progress weekly and take note of how you feel. |
Back and tricep workouts are a game-changer. They target two major muscle groups in one session. Less time, better results.
Focus on form. Be consistent. Track your progress. Small changes bring big results.
Try combining back and triceps in your next workout. You’ll feel the difference.
I’m Max Lane, a dedicated fitness professional and the content strategist behind Inpek Fitness. With over ten years of hands-on experience in the fitness and gym equipment industry, I bring a practical and insightful perspective to every article I write. My background in strength training and commercial gym solutions allows me to dive deep into the mechanics and benefits of Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi Stations, and Free Weights. Whether you’re managing a fitness facility or striving to improve your own performance, my goal is to deliver clear, actionable insights that help you succeed. Outside of writing, I’m passionate about weightlifting, staying active, and discovering new ways to push the boundaries of modern fitness.
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