One arm triceps extensions work the entire triceps and separate the three triceps heads.

(A) First sit on a bench, take a dumbbell in one hand and hold it extended over your head. (B) Having your elbow completely still and near your head, lower the dumbbell down in an arc behind your head  as far as possible. Feel the triceps get a complete stretch, then push the weight back up overhead. Make sure you do this as strictly as you can. Use a mirror to check form. Finish your set, then re- peat the movement with the other arm.  VARIATION: Several machines allow you to do Triceps Extensions with one arm or both together, Pick a machine that allows you to work through a full range of motion. I prefer free weights but machines provide great variety and their strict Range really can shock your triceps into growth.

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