In & Out Tricep Extensions
This triceps exercise mainly works your triceps, with help from your rear shoulders. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do In & Out Tricep Extensions
Start with dumbbells by your sides, palms facing each other. Hinge slightly at the hips with a straight back. Extend arms back with palms facing in (inward extension), then switch to palms facing out (outward extension). Repeat on the other side.
Common mistakes
Not maintaining stable upper arms; using momentum instead of controlled movements.
Breathing
Exhale on extension, inhale on return.
Muscles worked
Primary Muscles
Triceps
Secondary Muscles
Rear Shoulders
Tertiary Muscles
Latissimus Dorsi, Traps, Rhomboids
