Resistance Training: Back and Triceps (Dumbbells + Bodyweight)
Resistance training is essential for developing strength, stability, and muscular endurance. When focusing on the back and triceps, we work muscles that are crucial for posture, core stability, and performance in various daily exercises.
If you train at home and are looking for an effective workout, this plan combines dumbbell and bodyweight exercises, ensuring complete stimulation for the muscles involved.
Benefits of Back and Triceps Training
✅ Strengthens posture – A strong core and back help prevent lower back pain and improve body stability.
✅ Improves performance in compound exercises – Stronger muscles in this region help with movements such as pull-ups, push-ups, and shoulder presses.
✅ Arm toning – The triceps are responsible for a large part of the volume of the arms, contributing to a defined appearance.
✅ Versatility – The combination of dumbbells and bodyweight allows you to adapt your workout to any experience level.
Resistance Training: Back and Triceps
🔹 Duration: 35-45 minutes
🔹 Equipment: Dumbbells and body weight
🔹 Format: 40 seconds of exercise + 20 seconds of rest (4 sets)
1. Single Leg Dumbbell Row (40s per arm)
- Works the back, trapezius and rhomboids.
- Support one hand and one knee on a stable bench or chair.
- With your other hand, hold a dumbbell and pull it towards your torso, keeping your elbow close to your body.
2. Close-Quarter Push-Ups (40s)
- Emphasizes the triceps and lower chest.
- Keep your hands close to each other and lower your body in a controlled manner.
- To make it easier, rest your knees on the floor.
3. Dumbbell Pullover (40s)
- Focuses on the back and triceps.
- Lying on your back, hold a dumbbell with both hands and bring it behind your head, keeping your arms extended.
- Return to the starting position in a controlled manner.
4. Chair Dips (40s)
- Excellent exercise for the triceps and shoulders.
- Place your hands on a stable chair and slowly lower yourself until your elbows form a 90° angle.
- Push back to the starting position.
5. Plank with Row (40s)
- Strengthens your back, triceps and core at the same time.
- In the plank position, hold a dumbbell in each hand and do an alternating row.
- Keep your core tight to avoid swaying your torso.
Tips to Maximize Results
✔ Controls movement and avoids using momentum.
✔ Maintain good posture, especially when doing back exercises.
✔ Adjust the dumbbell load as needed.
✔ Keep your breathing controlled during exercises.
✔ Rest between 30 and 60 seconds between sets, depending on your fitness level.
This workout is an excellent choice for those who want to strengthen and tone their back and triceps without leaving home. Give it a try and adjust it to your needs!
Hypertrophy Training
- Hypertrophy Training: How to train all muscle groups during the week
- Hypertrophy Training: Biceps and Chest (Dumbbells + Bodyweight)
- Hypertrophy Training: Back and Triceps (Dumbbells + Body Weight)
- Hypertrophy Training: Legs (Dumbbells + Body Weight)
- Hypertrophy Training: Shoulders and Abs (Dumbbells + Body Weight)
Resistance Training
- Resistance Training: Biceps and Chest (Dumbbells + Bodyweight)
- Resistance Training: Back and Triceps (Dumbbells + Bodyweight)
Strength Training
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