Triceps Tear With Back Exercises

triceps, tear, rupture, pull, up, back, exercise

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.


Workout for back exercise with very heavy weights such as lat pulldowns or chin-ups with weights can create injuries to the long head of the triceps brachii.

In fact, the latissimus dorsi is a powerful muscle whose function is to bring your arms close to your rib cage and your distal tendon is anchored in your humerus.

It’s for this reason that it’s called the climber’s muscle

Your long head of triceps has the function of extending your forearm and bringing your arm nearer to your rib cage. It’s when you bring your arm closer to your rib cage that your long head of triceps and your latissimus dorsi work together.

Usually, this is when the long head of the triceps has not had a good warm up or is tired that there is a tear.

This happens very simply. Imagine that during an exercise such as lat pulldowns or chin-ups with a very heavy weight, you release for a few seconds your muscle of the latissimus dorsi. The result is that at the tension will go on your long head of triceps.

In a few thousandths of a second, this may partially tear your triceps long head and usually, it’s located near of the connection of your triceps long head and the scapula. Fortunately, it’s rare to have a total tendinous tear.

This type of injury doesn’t have the same consequences as shoulder injuries because, with a shoulder injury, you’re almost forced to stop to train the upper body.

Despite the injury, it’s possible to do exercise with light weights. You can do exercise for the back like low cable row, t-bar row and triceps pushdowns with the elbows along the body for the triceps.

It’s recommended to have a rest period before to restart the upper body training.


triceps stretching

It’s possible a triceps long head tear with the barbell lying extension. To avoid this, it’s advisable to do some stretching exercises before training.

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