One-Arm Cross-Shoulder Extensions
Lie flat with back on a mat with knees bent and a light dumbbell in your right hand. Raise the weight over your head, arm pointing straight up, with the dumbbell facing left. Place your left hand on your right triceps to help support your right arm. Slowly lower the weight to the left until it lightly touches your left shoulder, keeping your wrist straight and your right upper arm still. Raise the weight back overhead, then repeat 10 to 12 times. Do one set, then switch sides.
Lying Dumbbell Presses
Hold a light dumbbell in each hand, and lie flat with your back on a mat, knees bent. Extend your arms straight above your shoulders toward the ceiling, with palms facing forward. Keeping upper arms stationary, slowly bend your elbows, and lower the weights to the sides of your head. Simultaneously rotate your wrists in so your palms face your ears at the bottom of the move Press the weights back to start, twisting your palms again, and repeat for 10 to 12 repetitions.
Close-Grip Dumbbell Presses
Lie flat with your back on a mat, knees bent, and hold a medium-weight dumbbell in each hand. Raise the weights above your chest so your arms are fully extended toward the ceiling, elbows unlocked, palms facing forward. Touch the inside ends of the weights. (The closer they are, the more of your triceps you'll work.) Slowly lower the weights, keeping them together, until they reach your chest, then press them back over your chest. Repeat 10 to 12 times.