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11 months ago

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Man doing strength training exercise on lat pull down machine great workout back and triceps
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Man do strength training exercise lat pull down

Workout back and triceps with 5 killer exercises that will give you an effective workout for both your back and triceps. With these five exercises, you’ll be able to build strength and get the definition you desire in your back and triceps muscles. Read on to find out what exercises you should be doing for a killer back and triceps workout!

 

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1) Workout Back And Triceps With The Deadlift

Bodybuilder in fitness gym performing the deadlift workout back and triceps

 

 

Workout back and triceps with the deadlift. The deadlift is an effective exercise that works both the back and triceps, making it one of the best exercises to build muscle and strength! It is a compound exercise that targets multiple muscle groups at once, while also improving overall strength and stability. The main muscles used in deadlifting are the glutes, hamstrings, back, and biceps.To perform the deadlift, start by standing with your feet hip-width apart and bend your knees to grab the barbell with an overhand grip.

Your arms should be shoulder-width apart and your back should be straight. Once you have a secure grip on the bar, lift it up off the ground, keeping your arms straight and your head up. Drive through your heels and keep your hips tucked in as you rise to a standing position. Hold for a few seconds at the top of the repetition, before repeating from the beginning.

The deadlift is a great exercise for those looking to increase their upper body strength and build a stronger back. This exercise can be done with either a barbell or dumbbells and is an excellent way to work your back and triceps at the same time. When done correctly, this exercise will help you develop more strength and power in your upper body while also promoting better posture and balance.

 

2) The pull-up Workout Back And Triceps

Male doing pull-ups out door

 

The pull-up is one of the most effective exercises for targeting your back and triceps muscles. This is a compound exercise, meaning it works on a variety of muscle groups simultaneously. It primarily focuses on your latissimus dorsi (or lats) as well as your biceps and triceps. The hands should be slightly wider apart than shoulder-width apart when gripping the bar during a pull-up. Engage your core and glutes, then begin to pull yourself up until your chin is over the bar.

Return slowly to the start position, then do another repetition. There are plenty of ways to make a pull-up harder or easier depending on your fitness level. To make them easier, use an assisted pull-up machine or a resistance band to help lift your body weight. To make them harder, add additional weight such as a weight vest or hold a dumbbell between your feet. This exercise can also be performed with a wide grip, close grip, or neutral grip to target different areas of the back and triceps muscles.

Pull-ups are an excellent way to strengthen and tone your back and triceps muscles and can easily be added into your weekly workout routine. Start with two sets of 10 repetitions and gradually increase the number of sets and reps as you progress in strength and endurance. Make sure you maintain good form throughout each repetition and never strain yourself beyond your limits.

 

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3) The barbell row

Male performing the barbell row

 

 

The barbell row is one of the most effective exercises for building strength in your back and triceps. It targets your middle and upper back muscles, as well as your triceps.

To do the barbell row, you will need a barbell and an appropriate weight. Start by positioning yourself with feet hip-width apart and bend your knees slightly. Hold your back straight for the duration of the exercise. Reach forward to grab the barbell and keep your arms straight. Keep your elbows close to your body as you pull the barbell up to your chest. Make sure to not swing your body or use momentum during this exercise. Slowly lower the barbell back to its starting position after reaching chest level. Repeat this exercise for 8-10 repetitions, or however many you are comfortable with.

The barbell row is a great exercise to add to your workout routine, as it helps to strengthen your back and triceps muscles and also helps to improve posture. With proper form and regular practice, you will be able to build strength and muscle mass with this exercise.

 

4) Workout Back And Triceps With The dumbbell row

Man in gym studio weight training workout back and triceps, is bending forward performing the dumbbell row.

 

The dumbbell row is a great exercise for targeting the muscles of your back and triceps. This move requires you to use both arms, engaging the major muscles of your upper back, as well as the smaller muscles of your lower back. It also works your triceps, so it’s a great all-in-one exercise!
To do the dumbbell row, start by standing with feet shoulder-width apart and a dumbbell in each hand. Bend your knees slightly, and keep your back flat and core tight.

Begin the movement by pulling the dumbbells towards your sides, making sure to keep your elbows close to your body. Once you reach this position, hold it for a second before slowly lowering the dumbbells back to the starting position.It’s important to make sure you are using proper form when doing this exercise. Be mindful not to over-arch your back or swing the weight around. Keep your abs engaged and don’t forget to take breaks if needed. Doing multiple sets of 8-12 repetitions will help you build strength and muscle definition in your back and triceps.

 

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5) The overhead press

Male performing over head press

 

The overhead press is an excellent exercise for developing strength and power in your back and triceps. This exercise is performed by standing with your feet shoulder-width apart, holding a barbell with both hands above your head. From there, you press the barbell up and above your head, extending your arms to full lockout at the top. The overhead press can be done with a variety of grip widths (narrow, medium, wide), as well as one-arm overhead presses with a single dumbbell or kettlebell.

The overhead press works the deltoids, triceps, traps, and rhomboids. It’s also a great exercise for strengthening your core, since you must brace your torso while performing the press. You can use a wide variety of reps and sets depending on your goals, such as 3-5 sets of 8-15 reps. Just make sure that you’re using proper form throughout each set, and that you don’t overextend yourself with too much weight.


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