One-Arm Seated Triceps Press

Sit down on a bench or Swiss ball and grasp a dumbbell with one hand and hold it overhead at arm's length. The palm of the hand should be facing inward.

Keeping your upper arm close to your head (elbow in) and perpendicular to the ground, lower the dumbbell in a semicircular motion behind your head until your forearm touch your biceps.

Go back to the starting position by using the triceps to raise the dumbbell. Repeat the exercise according to the training plan then switch arms.