Target Triceps with In & Out Tricep Extensions

In & Out Tricep Extensions

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Triceps

Secondary Muscles

Rear Shoulders

Tertiary Muscles

Latissimus Dorsi, Traps, Rhomboids