Shoulder and tricep workout is a great way to build upper body strength. These muscles work together during most pushing exercises. Training them in the same session makes your workouts more effective. You’ll also save time while hitting two major muscle groups. Whether you’re lifting for size, strength, or better definition, this combo gets results.
Training shoulders and triceps together makes sense. They support each other in many upper body exercises. When you press a bar or dumbbell overhead, both muscle groups are working.
Lateral Raise
How to Do It: Hold light dumbbells at your sides. Raise them to shoulder height. Lower with control.
Tips: Don’t swing. Keep your core tight and arms slightly bent.
Tricep Dips
How to Do It: Use parallel bars or a bench. Lower your body by bending the elbows. Push back up.
Tips: Lean slightly forward for more chest, stay upright to hit triceps more.
Cable Pec Fly
How to Do It: Set cables above shoulder height. Bring both arms forward in a hugging motion.
Tips: Slight bend in the elbows. Keep the movement slow and controlled.
EZ-Bar Skullcrusher
How to Do It: Lie on a flat bench. Lower the EZ-bar to your forehead. Extend back up using triceps.
Tips: Keep elbows locked in place. Don’t flare them out.
Triceps Cable Rope Pushdown
How to Do It: Grab the rope attachment. Push down while spreading the rope at the bottom.
Tips: Elbows should stay pinned to your sides.
One-armed Kettlebell Row
How to Do It: Rest one hand on a bench. Row the kettlebell with the other arm. Pull to your hip.
Tips: Don’t twist your torso. Focus on squeezing your shoulder blade.
This shoulder and tricep workout lets you train with purpose. Pick what you want to improve, then follow the matching exercise.
| Your Goal | Do This Exercise | Sets × Reps | Notes |
|---|---|---|---|
| Wider shoulders | Lateral Raise | 3 × 12–15 | Control the weight, no swinging |
| Bigger triceps | Tricep Dips | 3 × 10–12 | Bodyweight or add weight |
| Front delt + chest definition | Cable Pec Fly | 3 × 12 | Full stretch and squeeze |
| Long, thick triceps | EZ-Bar Skullcrusher | 3 × 10–12 | Keep elbows locked in place |
| Sharper tricep lines | Triceps Rope Pushdown | 3 × 12–15 | Spread rope, pause at bottom |
| Rear delt and tricep combo | One-armed Kettlebell Row | 3 × 10–12 per arm | Pull to hip, no torso rotation |
A good shoulder and tricep workout doesn’t need to be complicated. Just focus on the right moves for your goals. Train with control. Stick to the plan. Over time, you’ll see more strength, better shape, and real progress. Keep it simple—and stay consistent.
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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