7) One arm triceps extensions

This exercise does a great job of defining and separating different triceps areas.
The subject sits down onto a horizontal bench, picks up a dumbbell with one of his/her hands and lifts it straight up overhead. Holding the elbow stationary and close to the head he/she lowers the weight behind his/her head in an arc-like motion keeping it well under control all through. When the arm locks he/she lifts the weight back up slowly until it reaches starting position again.
Extra considerations:
- as with all triceps exercises the elbow needs to stay as still as possible.
- do the exercises for both arms alternatively without stopping to rest. While you work one arm the other can rest just enough.